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CrossFit Golden: Wednesday 2.3.16

2
Feb

CrossFit Golden: Wednesday 2.3.16

Mobility- 10:00-10:30am
LisaIraClean
Lisa and Ira had fun on the Clean Complex we got into on Monday!
Strength
Front Squat (Build to heavy set of 4)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

PLEASE be careful moving weight from floor onto back. If this cannot be done safely, take bar from rack for Back Squat.
For athletes who would like to take bar from the ground, a coach will need to watch one rep done safely!

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