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CrossFit Golden: Thursday 1.23.14

22
Jan

CrossFit Golden: Thursday 1.23.14

BogMan

The Bog-Man, getting in some sunshine time in-between running around and greeting everyone. Life’s pretty “ruff” for our gym dog.

 

Strength

Deadlift¬†(Build to TODAY’S Heavy 1RM)

Set 1 x 5 reps
Set 2 x 3 reps
Set 3 x 1 rep
Set 4 x 5 reps
Set 5 x 3 reps
Set 6 x 1 rep

Rest 2-3 minutes between sets

During rest :30 hollow body and super person hold

 

Conditioning

Three rounds for time:

Handstand Push-Ups, 10 reps

Box Jumps, 20 reps (24/20)

“Activity” Down

“SPRINT” Back

Handstand Push-Up Variation:
(4 Wall Climbs or 6 Partial Wall Climbs to Shoulder Taps)
Activity order:
1- Walking Lunge
2- Crab Walk
3- Bear Crawl

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