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CrossFit Golden: Friday 2.21.14

20
Feb

CrossFit Golden: Friday 2.21.14

BaselineSupport

I love pictures like this from the gym. It’s Heat 2 just cheering on Heat 1 through their “Baseline” Re-test this week. There is so much support in the gym, and it makes me really happy. Thanks for being awesome, everyone!

 

Strength

3 Rounds

Bench Press (6-8 reps @ 20X1)

Rest 60 seconds between both stations and between rounds

Pull-ups (Max Reps)
If athlete cannot perform 3-5 unassisted pull-ups, use the following modification with as few bands as necessary: 3-5 reps @ 51X1

Please note the FIVE second lower, the 1 second pause at the top AND the bottom, and the EXPLOSIVE “up” phase.

Let’s continue to build strength here, team!

Conditioning

For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

If weather does not permit, complete a 300m Row for every run interval

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