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CrossFit Golden: Monday 1.16.17

15
Jan

CrossFit Golden: Monday 1.16.17

FrostFit2017
CFG had a handful of athletes compete in the FrostFit Competition down in Colorado Springs this past weekend. Thanks to everyone who made it down and showed their support!
Not pictured: Kristin and Kota!
Strength
High Hang Clean + Hang Clean + Clean (Every two minutes, for 16 Minutes (8 sets))
Build over the 8 sets to today’s heaviest complex
Conditioining
Part A
For time:
Row 500 Meters
When the clock reaches 4 minutes…
Part B
30 Dumbbell Man-Makers (50/35#)
For the 500m Row, row hard, but leave something in the tank to still do well on Part 2

30 Dumbbell Man-Makers (50/35#)

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)
Man-Maker = Push-Up, Row, Push-Up, Row, Power Clean, Push Press
Time cap: 14 minutes (4 for the row, 10 for the Man-Makers)

 

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