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CrossFit Golden: Monday 2.1.16

31
Jan

CrossFit Golden: Monday 2.1.16

ELFSnatchSetup
Coach Emily warming up before one of her events at the competition she did a few weeks ago!
Strength
High Hang Clean + Hang Clean + Clean (Every two minutes, for 20 Minutes (10 sets))
Start at around 40% of 1RM, and aim to increase weight each round as long as form and technique allow.
Cleans should be done as Squat Cleans.
Conditioning
Row 500 Meters for Time
When the clock reaches 4 minutes…
30 Dumbbell Man-Makers for TimeNote two separate times – e.g., 1:34/4:20 (65 lb DBs)

Dumbbell Man-Makers- Push-Up, Row, Row, Squat Clean Thruster

Rx Weight- 55/35#
Track weight used in comments

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