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CrossFit Golden: Thursday 5.12.16

11
May

CrossFit Golden: Thursday 5.12.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
WouterClean
One of our newer athletes, Wouter, learned how to Clean this week!
Skill Work
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Strict Handstand Push-Ups x Max Reps (modification- kipping, if no kipping then seated db press) – ONLY thing tracked today
Minute 2 – Alternating Pistols x 12-16 reps (stand on box for modification)
Minute 3 – Toes to Bar x 6-8 reps

Conditioning

Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
Successful push-up reps must start from the top extended position, and the knees must never touch the ground. That is the standard for RX.

 

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