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CrossFit Golden: Wednesday 1.27.16

26
Jan

CrossFit Golden: Wednesday 1.27.16

Mobility- 10:00-10:30am

KatyOverhead

Katy showed off her perfect Push Press lockout on Monday!

 

Strength
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
Weighted Pull-ups (Track heaviest set of 3 reps)
If unassisted/weighted pull-ups are not possible, leave this section blank. Simply find most challenging variation to only get 3 reps.
Strict Pull-Up (Track largest set of “Strict” Pull-Ups)
Find a modification where athlete can aim for 3-5 reps minimum

Conditioning

Four sets for max calories/reps of:
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

On the Jump Rope station, today is a day where athletes CAN “struggle” through Double-Unders, counting all successful reps.
Otherwise, cut single-under reps in half for reps to go towards “total”.
(Example: 60 singles = 30 reps)

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