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CrossFit Golden: Monday 1.30.17

29
Jan

CrossFit Golden: Monday 1.30.17

Let’s get ready to rock on Monday!
Strength
Halting Clean-Grip Deadlift (5 sets of 3 reps)
Pause for 2 seconds at each of the following  two positions – 2″ below the knee and mid-thigh
Rest 2 minutes

Conditioning

Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans* (185/135#)
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be
extremely challenging in the later rounds.
RX+ Option (Heavier AND Unbroken)

 

Accessory Work

Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

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