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CrossFit Golden: Monday 11.23.15

22
Nov

CrossFit Golden: Monday 11.23.15

Thanksgiving Week Announcement:
Due to popular demand, we WILL be having a 9:00am Boot Camp ON Thanksgiving day!
DannyWeaverChamp
ALL of our athletes that competed this weekend did an AWESOME job!! Coach Danny, however, WON his Weightlifting Meet with TWO Meet PR’s! Congrats!
(And one more THANK YOOOOUUUU to everyone who came out to support our athletes this weekend!)
Strength
Shoulder Press (8 sets of 3 reps)
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

Conditioning

Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

Track weight used for Push Press
Try to stick with one weight for the entire workout.

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