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CrossFit Golden: Wednesday 6.22.16

21
Jun

CrossFit Golden: Wednesday 6.22.16

Mobility- 10:00-10:30am

MattKBS

We love days where we can work out in the sun!

 

Strength
Deadlift (Follow progression to 1 rep @ 90+%)
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions

Conditioning

Three rounds for time of:
400 Meter Run
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Modifications for HSPU:
Kipping, 5/3 Negatives per round (minimum 5-second lower), or 15/10 Seated DB Press (weight should be HEAVY, and NOT able to be unbroken, even on round 1)

Time cap: 12 minutes

 

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