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CrossFit Golden: Tuesday 4.12.16

11
Apr

CrossFit Golden: Tuesday 4.12.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
RobinClean
Robin looked strong working those Hang Squat Cleans on Monday!
Strength
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps (Russian or American Depending on athlete)
Bench Press (Track heaviest set of 5 reps @ 20X1)
Kettlebell Swing (Track heaviest set of 20 reps)
Note in comments if swings were Russian

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Snatch (50/35#)
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups (Bar or Ring))
100 Meter Run
Dessert
Single Arm Dumbbell Row (2 set of 8-10 reps @ 2111)
Rest as needed

 

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