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CrossFit Golden: Wednesday 12.23.15

22
Dec

CrossFit Golden: Wednesday 12.23.15

Christmas Week Schedule:
Thursday 12/24 – Last class will be 12:00 noon, no afternoon/evening classes
Friday 12/25 – CLOSED
Saturday 12/26 – 8am Boot Camp, 9am CrossFit Kids, NO Olympic Weightlifting
 JenSplitJerk
Jeni had her Split Jerks on POINT during the 1RM session on Tuesday!
Skill Work/Gymnastics

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111

Modifications:
– Ring Row + Box Dip (3 of each)
– Wall Climb Hold or Elevated Feet Plank Hold
– Strict Hanging Knee Raise of Laying Leg Raise (all to the same tempo)

Conditioning

Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
Modifications for DU will be 100 Single-Unders
Goal is to keep rounds as evenly paced as possible. TRACK fastest round, put all other round times in the Comments section. Crash and burn is not good, learn how to pace your output and effort.

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