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CrossFit Golden: Thursday 12.17.15

16
Dec

CrossFit Golden: Thursday 12.17.15

CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at CFG)
ChristieLockout
Nice lockout, Christie!
Strength
Back Squat (Build to heaviest set of unbroken reps at 85%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%followed by…One set of:
Back Squat x Max Unbroken Reps @ 85%

(Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Conditioning

Every 4 minutes, for 20 minutes (5 sets) for times:

Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

Feel free to use Dumbbells or Kettlebells
Track the weight used in each hand for lunges, aim to complete all 20 steps unbroken each round
For tracking, 35lb dumbell in each hand = 35lbs, not 70lbs

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