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CrossFit Golden: Wednesday 12.28.16

27
Dec

CrossFit Golden: Wednesday 12.28.16

Mobility- CANCELLED
JohnKBS
John rocking his Heavy KB Swings!
Strength
Back Squat (1 Rep Max Test!)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Conditioning

Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Track fastest and slowest rounds

Rx+:
Completing all 5 rounds with 30/20# Wall Ball and all DUs Unbroken

 

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