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CrossFit Golden: Wednesday 8.19.15

18
Aug

CrossFit Golden: Wednesday 8.19.15

Dr. Dorian will be in from 4:00-6:15pm!

TimPikesPeakMarathon

“Last year in the Pikes Peak Marathon I got 5:36:31 and was 71st overall. This year I got 5:15:37 and was 34th overall. I was able to take 13 mins off my ascent time and 8 mins off the descent.”

A huge Congrats to Tim for a TWENTY-ONE MINUTE IMPROVEMENT over his Pikes Peak Marathon time, and his amazing ranking!

 

Strength
Four sets
Shoulder Press (3-5 reps @ 20X1)
Rest 90 seconds
Toes to Bar (10-15 reps)
Rest 90 seconds

 

Conditioning
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds
Modifications

Scaling:
Pull-Ups- Banded Pull-Ups, Ring Rows
Double-Unders- Single-Unders (still track total reps of single-unders

Rx+:
Chest-to-Bar Pull-Ups

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