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CrossFit Golden: Wednesday 11.30.16

29
Nov

CrossFit Golden: Wednesday 11.30.16

Mobility- 10:00-10:30am
RKSquatSnatch
Robert with the “Eye of the Tiger” focus during snatches on Tuesday!
Strength
Back Squat (Max reps at 83%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over

Conditioning

Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar
Aim to complete Front Squats unbroken, no more than 2 sets. Toes to Bar in no more than 2-3 sets.
Track fastest and slowest round.

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