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CrossFit Golden: Friday 4.8.16

7
Apr

CrossFit Golden: Friday 4.8.16

Sending a huge congrats to Leanna, who won GOLD in the 75kg class at the USPA Colorado State Championships. We’re proud of you!

LeannaChampion

Strength
Split Jerk (Every 2 minutes, for 20 minutes (10 sets): 1 rep)
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips

Ground to Overhead can be done as singles.
Aim to complete Lunges in no more than 2 sets.
Modifications for Dips- Matador or Box Dip

 

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