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CrossFit Golden: Friday 6.10.16

9
Jun

CrossFit Golden: Friday 6.10.16

BootCampOutside
Boot Camp crew getting warmed up outside!
Strength
Front Squat (Build to 1 rep at 90%)
Every 3 minutes, for 15 minutes (5 sets):
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
…then…
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Track largest unbroken set.
Rest 3 minutes

Conditioning

In teams of three, with only one person per station, complete 4 sets each of:

Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

Each athlete starts the workout at the same time, just on different stations.
Thrusters should be unbroken each round.
“Elite Competitors” should scale this workout to 95/65 lbs

 

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