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CrossFit Golden: Monday 2.27.17

26
Feb

CrossFit Golden: Monday 2.27.17

Announcements:

1- Kallie had a great showing at Jr Nationals going 5/6. She made meet PRs in snatch (69kg), clean & jerk (92kg), and total (161kg), placing 8th overall in the 63kg weight class. Congrats, Kallie!!

2- For athletes who are officially registered for the CrossFit Games Open, please be sure to log in to the Games website (www.games.crossfit.com) and submit your own score from workout 17.1. Greg will go in and verify it, but you must submit the score yourself first!

If you have any questions, a coach will gladly help you. The deadline to submit is 6:00pm on Monday!

3- For any registered athletes who need additional time to compete 17.1, remember that we have added Open Gym time each Monday! Athletes (who will need to provide their own judges) can come in anytime from 5:00am-noon, and then again from 1:00-3:30pm to get their workout in.

 

Way to go, Kallie!!

 

Strength
Front Squat (1 rep max test!)
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
Conditioning
Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)
Rx+ 30/20# WB and all UB

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