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CrossFit Golden: Friday 12.18.15

17
Dec

CrossFit Golden: Friday 12.18.15

LisaSquat
Lisa looked SO strong on her first day, EVER, of doing Back Squat! Great job!
Conditioning

Athletes today will do one of two versions of the workout listed below.

If HSPU (with up to 2 ab-mats) are possible, complete the “Rx’d” version.
If not, the “Scaled” version with Push Press and Cleans should be completed.

For classes larger than 15 people, a “Seated DB Press” will take the place of the “Push Press”, simply note that in the comments.

WORKOUT A-
CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

WORKOUT B-
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
 8 minutes of:
10 push presses
10 cleansMen push press 95 lb. and clean
115 lb.Women push press 65 lb. and
clean 75 lb.

Masters 55+ reflect the “Scaled” version of this workout, with the same weights.

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