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CrossFit Golden: Wednesday 4.20.16

19
Apr

CrossFit Golden: Wednesday 4.20.16

Mobility- 10:00-10:30am
CFEOutside
The Endurance Crew had a blast running with that beautiful view on Tuesday!
Strength
Bench Press (Build to heavy 1RM @ 20X1)
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weightRest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises –
your coaches can help give you some suggestions)

Conditioning

Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)

Challenge for today is to make it through each set of Push Press unbroken!

 

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