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CrossFit Golden: Wednesday 6.15.16

14
Jun

CrossFit Golden: Wednesday 6.15.16

Mobility- 10:00-10:30am

Triplets

When all three triplets work out at the same gym!

Strength
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
 ————————————–
Deadlift (4-6 reps @ 21X1)
Bar SHOULD stop on the ground for one second before next rep, yet be sure to maintain tension through all 6 reps.
Handstand Push-ups (12-15 reps)
Reps do not have to be in a row.
Modification Options:
4-6 SLOW Negatives
10-12 Seated Dumbbell Press

Conditioning

In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

Hang Power Cleans should be unbroken, and runs should be fast each round!

 

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