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CrossFit Golden: Monday 11.28.16

27
Nov

CrossFit Golden: Monday 11.28.16

MoLockout
Mo looking strong with his overhead lockout!
Gymnastics/Skill Work
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12; 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

Conditioning

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
On line one, track Kettlebell weight.
On line two, track Thruster weight.

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