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CrossFit Golden: Monday 10.3.16

2
Oct

CrossFit Golden: Monday 10.3.16

JaimeOverhead
Jaime looking so strong with her overhead positioning!
Gymnastics/Skill Work
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 repsModifications:
Rope Climbs- 3 reps of Seated Sit-to-Stands, 3 Pull-Ups/Ring Rows + 3 Knees to Elbows, or :45 of rope climb practice
HSPU- Max UB Kipping, 3-5 Slow Negatives, 10 Seated DB Press
Pistols- Band/rig-assisted, Pistols to bench/box

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

 

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