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CrossFit Golden: Friday 9.2.16

1
Sep

CrossFit Golden: Friday 9.2.16

HannahRope
Hannah working on some climbing rope “sit-to-stands” on Thursday!
Strength/Skill Work
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8, 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps OR 3 Pull-Ups/Ring Rows + 3 Dips for 3 rounds)Minutes 3-4, 9-10, 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks
yet)Minutes 5-6, 11-12, 17-18:
L-Sit Hold x 45 seconds accumulated time

Conditioning

Against a two-minute running clock, complete as many reps as possible of:
3 Hang Power Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

If less than Rx’d weight is used, write that in the comments.
Barbell weight should allow time for burpees every round.

 

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