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CrossFit Golden: Thursday 1.22.15

21
Jan

CrossFit Golden: Thursday 1.22.15

MasterMango

Master Mango recovering after a workout this week.

 

Strength
Front Squat (Front Squat @ 20X1)
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 2-3 minutes between sets

 

Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
7 Handstand Push-Ups
7 Front Squats (95/65 lbs)
7 Toes to Bar

Modification for Handstand Push-Ups will be Seated Dumbbell Press. Weight can be heavy enough to get through 7 reps in no more than two sets.

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