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CrossFit Golden: Thursday 10.24.13

23
Oct

CrossFit Golden: Thursday 10.24.13

Warm-Up:

10-minute Coaches Choice

Strength:

Six sets of Deadlift
*Set 1 – 6 reps (75%)
*Set 2 – 4 reps (80%)
*Set 3 – 2 reps (85%)
*Set 4 – 6 reps (+5# to 75%)
*Set 5 – 4 reps (+5# to 80%)
*Set 6 – 2 reps (+5# to 85%)

Example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2
Rest 2-3 minutes between sets

Conditioning:

“Annie”

50-40-30-20-10

-Double Unders*

-Sit-ups

 

*Single Unders x3

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