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CrossFit Golden: Wednesday 12.7.16

6
Dec

CrossFit Golden: Wednesday 12.7.16

Mobility- 10:00-10:30am
SingleArmRingRows
Working core strength and balance with single-arm ring rows!
Strength
Back Squat (Max Unbroken Reps @ 85%)
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 @ 85%

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 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

Aim to complete Lunges in no more than 2 sets
Track fastest and slowest sets

 

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