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CrossFit Golden: Thursday 3.5.15

4
Mar

CrossFit Golden: Thursday 3.5.15

KellyClean

Kelly with those fast elbows during our Power Clean workout on Wednesday!

 

Strength
Five or Six rounds

Shoulder Press (20X1 tempo)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Rest 2-3 minutes between sets

 

Conditioning

For time:
Shoulder to Overhead (115/75#) x 30 reps
600 Meter Run (weather dependent)
Wall Balls (20/14#) x 40 reps

Run substitution will be a 600m Row

Aim to complete the Shoulder to Overhead in 2 sets, and Wall Balls in no more than 3 sets

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