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CrossFit Golden: Monday 6.13.16

12
Jun

CrossFit Golden: Monday 6.13.16

Announcements:

Yoga will be canceled this Sunday, June 19th.

Strongman Saturday starts Saturday the 18th at 11am.

There will be a Dry Needling Seminar on June 21st at 6:30pm. Information for this can be found on our bulletin board.

AshleySplitJerk
Ashley with that eye of the tiger on Clean and Jerk day!
Strength
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0 or 1 rope climb
Back Squat (6 reps @ 30X1)
Track heaviest set of 6 reps
Strict Supinated Grip Pull-Up (6 reps @ 21X0)
For athletes who can perform 6 unassisted pull-ups, 1-3 rope climbs can be performed. Today is not a day to learn rope climbs.

Conditioning

Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Aim to complete each set of Push Press and KB Swing unbroken throughout the entire workout

 

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