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CrossFit Golden: Tuesday 11.26.13

25
Nov

CrossFit Golden: Tuesday 11.26.13

Coach Megan and Coach Tom both competed at the 2013 Turkey Challenge this past weekend.

Check out the backdrop from at the gym that hosted the event. Not bad, huh?

 

Warm-Up:

3 Rounds of-

10 KB Swings

10 Goblet Squats (light KB)

10 KB Push Press  (each arm)

– Try to not set down the KB for a full round –

 

Strength:

5 Sets of 3 Reps-

Hang Squat Clean, 2 Second Pause at the bottom.

(Stand FAST out of the hole)

– 15 Minute Cap –

 

Conditioning:

4 Rounds for time-

5 “High” Box Jumps (30″/24″?)

10 Push-Ups

15 Sit-Ups

300m Row

– 20 Minute Cap –

 

If class size exceeds 10 people, partner with someone (close to your ability level), have one athlete start on the Box Jumps, and the other on the Rower!

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