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CrossFit Golden: Monday 11.9.15

8
Nov

CrossFit Golden: Monday 11.9.15

LaceyWL
Congratulations to Coach Lacey on winning her weight class at the Front Range Olympic Weightlifting Competition!
Strength
Back Squat (Build to two sets of 5 reps)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

Conditioning

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first.

Recommended weights 95/65 lbs.

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