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CrossFit Golden: Monday 2.29.16

28
Feb

CrossFit Golden: Monday 2.29.16

All athletes who are officially registered on the CrossFit Games website, please remember to submit/post your own score on the Games Website ASAP. They will be validated by CrossFit Golden by 3:00pm Monday afternoon.
Skill Work
Two sets of:
Jerk Footwork Drills x 10 perfect reps
Light weight can be used here
First Set- 3 second pause at dip (ensure torso stays vertical)
Second Set- 3 second pause at split (ensure footwork is solid, vertical-ish shin, back knee bent)
Strength
Split Jerk (1 Rep every two minutes, for 10 minutes (5 sets))
Keep all five sets between 70-90%

Conditioning

Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
-Aim to complete Shoulder to Overhead in no more than 2 sets each round
-Double-Under Modification- 100 Single-Unders

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