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Crossfit Golden: Monday 11.20.17

19
Nov

Crossfit Golden: Monday 11.20.17

Someones happy its Monday!
Reminder! This weeks Schedule:
Thursday: 8 & 9 a.m.Thanksgiving workout
Friday: Noon and 3:30-6:30
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Front Squat (3 reps @ 32X1)
Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
Metcon
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing or 15/10 Calories of Assault Bike
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups