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CrossFit Golden: Monday 8.31.15

30
Aug

CrossFit Golden: Monday 8.31.15

Please remember the new schedule changes this week.
This means that Mon, Wed, Fri at 8:00am and Tue-Thu at 7:30pm are now Boot Camp Classes.
 LoganBench
Logan looked strong on Bench Press day last week!
Strength
Back Squat (Take 20 minutes to build to a 2-RM Back Squat)
Note heaviest set of 2 reps
Strict Pull-Up (Single Set of Max Reps Strict Pull-Up)
Do not super-set with Back Squats. After squats are completely done, do one single set of max reps Strict Pull-Ups. Aim for a minimum of 7 reps.
Conditioning
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs (24/20″)
Rest 60 seconds
Three minutes of Wall Ball Shots (20/14#)

Compare to June 28th, 2015

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