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Crossfit Golden: Thursday 10.19.17

18
Oct

Crossfit Golden: Thursday 10.19.17

Throwback Thursday to last weekend finishing up the Bourbon Chase in Lexington!
Weightlifting
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
High-Hang Clean (Every 90 seconds, for 6 minutes (4 sets):)
50-65% of 1-RM Clean
Rest 60 seconds, and then…
Hang Clean (Every 90 seconds, for 6 minutes (4 sets):)
1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Clean (Every 90 seconds, for 6 minutes (4 sets):)
1 rep @ 80+% of 1-RM Clean
Metcon
For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs) (RX + 185/125 lbs)