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Crossfit Golden: Tuesday 5.6.14

5
May

Crossfit Golden: Tuesday 5.6.14

Megan and baby sam

 

Coaching, baby-sitting, dog-sitting… what CAN’T Coach Megan do???

 

Strength:

4 Rounds

90 seconds rest between movements and rounds

    -Note progression or weight used for pistols, make sure full depth is obtained!

Pistols (weighted) (6-8 reps each leg)

    -Complete pistols, weighted if possible

Single Arm Dumbbell Row (10-12 reps each arm)

 

 

 

 

 Conditioning:

(4 Rounds for time)

Four sets for times of:

Burpees x 10 reps

KB Swings x 15 reps (32kg/24kg)

Double-Unders x 30 reps

Rest 90 seconds

Track time for each round.

KB weights should be challenging, but do not need to be unbroken.

Try to aim for Jump Rope to be unbroken!
30 Double-Unders = 60 Single-Unders

 

 

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