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CrossFit Golden: Wednesday 12.16.15

15
Dec

CrossFit Golden: Wednesday 12.16.15

MarthaOHLunge
Here’s Martha with that awesome lockout on her Overhead Reverse Lunges!
Strength
Part A-
Weighted Pull-ups (12 minutes to build to 1RM Strict Weighted Pull-Up)

(Any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Part B-
Strict Pull-Up (Max reps in 3 minutes)
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight.E.g.:
Part A- 88 lbs
Part B- 43 reps, BW = 160 lbs.

Conditioning

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

Standard modifications for Dips AND Pull-Ups

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