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CrossFit Golden: Tuesday 4.7.15

6
Apr

CrossFit Golden: Tuesday 4.7.15

6amCrew

Check out the 6am crew hanging out together after the workout!

 

Announcement:
Our CrossFit Endurance Program begins tonight, Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions)!!

 

Strength
5 or 6 working sets
Deadlift (3 Reps)
With PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

 

Conditioning
Three rounds for time of:

400 Meter Run
10 Man-Makers (45/25#)

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