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CrossFit Golden: Tuesday 1.24.17

23
Jan

CrossFit Golden: Tuesday 1.24.17

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
When your mom is awesome, and all you can do is watch!
Strength
Power Clean (Build to today’s heavy 1RM)
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Conditioning

Three rounds for time of:
10 Dumbbell Hang Clean & Jerks (50/35#)
50 Double-Unders
Accessory Work
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds (Upper shoulder blades + heels)
Rest 60 seconds

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