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CrossFit Golden: Wednesday 6.27.12

27
Jun

CrossFit Golden: Wednesday 6.27.12

Warm-up:

Coaches Choice
WOD:
10-9-8-7-6-5-4-3-2-1
Ground 2 Overhead, 95#/65#
Burpee over bar
Ground 2 Overhead can be a wide variety of things the two most efficient methods will be power clean to push-jerk or power snatch. You can mix the two just as long as the bar starts on the ground and finishes overhead.
Burpees over the bar are just that, do a burpee, jump over the bar and clap  at the apex of the jump. Burpee can be bar facing or lateral.
Skills:
Turkish get-ups
You will have 10min to practice TGU’s. If you have not done them of are not proficient at them you will start with PVC, we will do about 30 of them (total). If you have them down you will accumulate 30 of them (total) with weight, either kettle bell or bar bell.
Ring Dips
You will have 10min to practice Dips. If you have not done them of are not proficient at them you will start with Box Dips, we will do about 30 of them before moving to bands. If you have them down you will accumulate 30 of them (x1.5 if you are using bands).

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