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CrossFit Golden: Monday 6.4.12

3
Jun

CrossFit Golden: Monday 6.4.12

The CrossFit for “Hope” fundraiser/workout, benefiting St. Judes Children’s Research Hospital, will be held at CrossFit Lakewood THIS SATURDAY (June 9th). Click here for details and to register/donate. First heats will start at 10am. Sign up sheet will be available today (first come first serve).

So far we have raised $240. I know as a team we can pull over $1000 by Saturday. Let’s make it happen!!
Warm-up:
2 Rounds
100 Singles
10 PVC Pass through
10 PVC Trunk twist
10 PVC Good Morning
Pre-Game:
Wrist/hip/lat mobility
3×3 Clean and Jerk, building up to working weight
WOD:
Repetition progression, 12min time limit
Clean and Jerk, see chart
Wall Climb
You will do one C&J and one wall climb, then 2/2, 3/3, 4/4 and so on till the 12min is up.
Clean can be a power or squat. Jerk can be power or split.
If you can not do the full range of motion wall climb, meaning chest all the way to the wall. you will do a push-up then feet as high as possible on the wall, left/right shoulder tap.
Strength:
3reps on the minute for 10min, Hang Power Snatch working at 75% of snatch 1RM.
You will have 5min to warm up to your working weight. Ideally you should keep the weight the same for all 10 sets. However if it is to light go up, as long as form stays spot on.
Max Over Head Working Weight
>300 225
295-270 205
265-240 185
235-220 165
215-205 155
200-180 135
175-150 115
145-125 95
120-100 75
95-85 65
80-70 55
65-50 45
>50 35

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