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CrossFit Golden: Wednesday 4.1.15

31
Mar

CrossFit Golden: Wednesday 4.1.15

LauraDBPress

 

Check out Laura strengthening her shoulders with some reps of dumbbell press. She’s always smiling!

 

Strength
Back Squat (Build to today’s heavy 1RM (6 working sets))
Set 1: Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds

Set 2: Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds

Set 3: Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds

Set 4: Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)
Rest 2 minutes

Set 5: Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)
Rest 2 minutes

Set 6: Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)

Modifications for Strict Pull-ups for today will be either lightly banded pull-ups or Ring Rows.

 

Conditioning
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
1 meter = 1 rep

Example:
200m + 10 Box Jump-Overs = 210 reps

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