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CrossFit Golden: Wednesday 1.13.16

12
Jan

CrossFit Golden: Wednesday 1.13.16

MattDL
In one of his first classes here at CFG, Matt has got his form down!
Strength
Dumbbell Walking Lunge (5 sets of 20 steps, every 2 minutes)
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)Aim to keep heaviest weight possible for all 5 sets, not just increase every round.
Bench Press (5 sets of 6 reps, every 3 minutes)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

Conditioning

Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Track heaviest weight used for DB Rows
Please stick to only 45 seconds rest between movements

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