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CrossFit Golden: Wednesday 1.18.17

17
Jan

CrossFit Golden: Wednesday 1.18.17

Mobility- 10:00-10:30am
TempleLSit
Temple working on her L-Sits w that awesome CFG view in the background!
Strength
Front Squat (Build to today’s heaviest set of 4 reps)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters

Select a weight that can be safely placed on the back from the ground.
1 Round = 13 reps

 

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