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CrossFit Golden: Monday 11.30.15

29
Nov

CrossFit Golden: Monday 11.30.15

ShannonLockout
Shannon looking strong w her overhead dumbbell lockout!
Strength
Shoulder Press (Track heaviest 1RM of the day)
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

Modifications-

HSPU:
7 Kipping HSPU
3 Negatives
3 Wall Climbs
7 Seated DB Press (heavy)

Dips:
7 Matador Dips
7 Box Dips

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