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CrossFit Golden: Friday 7.1.16

30
Jun

CrossFit Golden: Friday 7.1.16

It’s 1RM Bench Press Day AND Friday!!

KaylaTGUGroup

Coach Kayla leading the group through some Turkish Get-Ups!

 

Strength
Bench Press (Every 3 minutes, for 18 minutes (6 sets))
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

 

Conditioning
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
This portion will take exactly 20 minutes.

Aim to find pull-up modification where a minimum of 3-5 reps can be completed per set.

Today is a perfect day to use our new white boards to keep track of scores!

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