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CrossFit Golden: Friday 5.2.14

1
May

CrossFit Golden: Friday 5.2.14

KidsWall

Check out the wall Greg built to keep the adults out of the kid’s area during CrossFit Kids! We wanted to play dodgeball, too!

 

Strength
4 rounds today

Rest about 2 minutes between movements and rounds

Back Squat (6-8 reps @ 30X1
)
Weighted Pull-ups (Pronated Grip Pull-Ups 5-7 reps)
These are chin-ups, palms towards your face!

Conditioning
“Little Bear”

Three sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex=
Power Clean/Front Squat/Shoulder to Overhead/Back Squat/Shoulder to Overhead

With PERFECT form, choose a weight that feels medium/heavy, then increase weight over the three rounds.

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