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CrossFit Golden: Thursday 2.11.16

10
Feb

CrossFit Golden: Thursday 2.11.16

CrossFit Kids- 4:30pm
Mobility- 5:30-7:00pm
CrossFit Endurance- 5:30pm (at CFG)
BradDB
Brad crushed his Dumbbell Squat Clean and Jerks from Tuesday’s workout!
Strength
Back Squat (Track set of 8 reps)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

Conditioning

Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

Track total number of Calories over all 8 sets (reps)
In comments, track weight used for Front Squats, which should be done unbroken (bar pulled from the floor)
Pull-ups don’t need to be unbroken, but find variation where 6 reps can be completed each minute

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