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Crossfit Golden: Monday 10.23.17

22
Oct

Crossfit Golden: Monday 10.23.17

We had quite a few people lift at the Front Range meet this weekend! They all did awesome including Kathryn’s 7kg Meet PR in Snatch as well as at 3kg Meet PR in Clean and Jerk for a massive 178kg Total!
Weightlifting
Deadlift (Building to Heavy 3 rep)
Set 1 – 50% x 8 reps
Set 2 – 60% x 6 reps
Set 3 – 70% x 4 reps
Set 4 – 80% x 3 reps
Set 5 – 80% x 3 reps
Set 6 – 80% x 3 reps
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″