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CrossFit Golden: Tuesday 10.1.13

1
Oct

CrossFit Golden: Tuesday 10.1.13

Warm-up/Mobility:

Coaches Choice, 10min

Strength:
1) Push Press, 5×5 @ 70%-75%
Warm-up as needed
2a) Side Lateral Raise, 3×15 (light, think 2.5#-5# each arm)
2b) Front Raise, 3×15

Yes, both of these movements are isolation exercises. We are doing them for re/pre-hab reasons (not for body building).

Conditioning:
With a continuously running clock (11min total) complete the following for reps
1:00min Max Rep HSPU
5:00min Max Rep Kettle Bell Swings
1:00min Max Rep HSPU
3:00min Max Rep Kettle Bell Swings
1:00min Max Rep HSPU
 
if you have Kettle Bell Snatches down, please do them.
If busy and low on Kettle Bells do Ball Slams 
 
Options for HSPU’s
 
1) Strict HSPU
2) Kipping HSPU
3) Wall Climbs 
4) Partial Wall Climbs

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