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CrossFit Golden: Monday 10.10.16

9
Oct

CrossFit Golden: Monday 10.10.16

CindyLockout

Cindy looking SO strong overhead!

Strength
Back Squat (2 sets of 10 reps)
Every two minutes, for 10 minutes (5 sets):
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

Conditioning
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Clean
Chest-to-Bar Pull-Ups
Modifications-
Pull-up variations should allow to complete each round in 3 sets or less
15 minute time cap

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