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CrossFit Golden: Thursday 10.31.13

30
Oct

CrossFit Golden: Thursday 10.31.13

Happy Halloween!!!! Remember if you want to dress-up and do your WOD in costume come to the 6:30pm class.

Also please make sure you Update or Re-enter your Payment Info into our system today!!  Check your email for the link to do so.

Strength:

Night of the living…Deadlift x 3 reps (with PERFECT posture and mechanics)

Set 1 – 50% of possible 3-RM x 5 reps

Set 2 – 75% of possible 3-RM x 3 reps

Set 3 – 85% of possible 3-RM x 2 reps

Set 4 – 90-95% of possible 3-RM x 1 rep

Set 5 – Test 3-RM

Set 6 (optional) – Exceed Set 5 weight for 3-RM

*Rest exactly 3 minutes between lifts

**3 rep max is typically anywhere from 85%-95% of your 1rm, as always listen to your body and talk with your coaches. You can also base it off of last weeks deadlifts aswell.

Conditioning:

Three sets of 2-minute AMRAPs :

5- B00-rpees

5- Power Snatch (115#/75#)

 

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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