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CrossFit Golden: Wednesday 10.26.16

25
Oct

CrossFit Golden: Wednesday 10.26.16

Mobility- 10:00-10:30am
MartinDBOverhead
Martin rocking his single-arm dumbbell snatches!
Strength
Back Squat (2 sets of 8-10 reps @ 75-80%)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

Conditioning

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

Push Press and KBS should be unbroken
1 Partner = 1 Round
1 Round = 18 reps

 

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