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CrossFit Golden: Tuesday 11.17.15

16
Nov

CrossFit Golden: Tuesday 11.17.15

CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at track,… BUNDLE UP! If plans change, please check this page for an update)
JerryLockout
Jerry crushing his lockout!
Strength
Front Squat (8 sets of 3-4 reps)
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 repsGoal is to increase load used last week

Conditioning

For time:
Row 1000 Meters
75 Kettlebell Swings (24/16kg)
50 Wall Ball Shots (20/14#)

Row should be fast, but controlled enough to only need a short break before starting KB Swings!

Aim to complete KB Swings and Wall Balls in no more than 3-4 sets each!

Finale

Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Track nothing for pull-ups, but focus on really controlling the tempo

Track weight used for heaviest KB Carry

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