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CrossFit Golden: Monday 11.16.15

15
Nov

CrossFit Golden: Monday 11.16.15

TMoneyBirddogMobility

T-Money helping out Birddog with some mobility before Front Squat day last week!
Strength
Five sets
Unsupported Seated Strict Press (3-4)

Sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight

Rest 60 seconds

Pistols (Alternating Pistols 12-16 reps)

Practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell

Rest 60 seconds

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

Modifications:
Strict HSPU- Kipping, 2 Wall Climbs, 2 Negatives, or 5 Heavy Seated DB Press
Toes to Bar- Hanging Knee Raise, Pike Kips, or Laying Leg Raise
Ring Dips- Matador or Box Dips
Double-Unders- 90 Single-Unders or 1:00 or DU technique work

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