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CrossFit Golden: Wednesday 4.27.16

26
Apr

CrossFit Golden: Wednesday 4.27.16

Mobility will be CANCELLED this week
KellyCubed
Kelly Cubed!!
Skill Work/Strength
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1Modifications:
Pistols- Athletes still learning these, consider the box pistol progression/modification
Handstand Hold- Regular Handstand Hold/Wall Climb Hold
Pull-Ups- Supinated grip as strict as possible or L-sit  work from the hang
Conditioning
Athletes who have Handstand Push-Ups, Pistols, and Unassisted Pull-Ups should complete Mary.
Otherwise, complete Cindy, and get ready for Memorial Day Murph!
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

 

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