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CrossFit Golden: Wednesday 8.3.16

2
Aug

CrossFit Golden: Wednesday 8.3.16

Mobility- 10:00-10:30am

JesseLockout
Jesse is back, and already crushing workouts.
Strength
Five sets
Back Squat (3-5 reps @ 30X1)
Aim to hit ~75-85% for final set of Squats
Rest 60 seconds
Single Arm Dumbbell Row (8-10 reps @ 2020)
Ensure DBs come up to shoulders on rows, and no “kipping”
Rest 60 seconds

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lb
Bar cannot rest on ground after Push Press before Deadlift. Think of that part as “touch-and-go.”

 

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