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CrossFit Golden: Monday 11.21.16

20
Nov

CrossFit Golden: Monday 11.21.16

TurkeyChallenge2016
What a GREAT weekend for CFG athletes! Here is a group shot from the Turkey Challenge athletes (minus the Masters athletes) and part of our cheering section! Thank you SO MUCH to everyone who spent part of their weekend cheering them on, and GREAT JOB to all of the competitors!
Strength
Shoulder Press (Build to today’s heavy 1RM)
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Conditioning

Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

Aim to keep moving through this workout. Even if it’s quick, short sets.

 

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