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CrossFit Golden: Tuesday 12.13.16

12
Dec

CrossFit Golden: Tuesday 12.13.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
ParksLockout
Parks getting after it during the Push Press on Monday’s workout.
Strength
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
Track 1 rep @ 95% (Set 4) and 6 reps at 80% (Set 8)
 Conditioning
In teams of two, alternating full rounds, race through as many rounds and reps as possible in
12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups

Aim to complete all 7 reps of the barbell complex unbroken each round
Each partner completing complex = 1 Round

 

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