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CrossFit Golden: Monday 6.20.16

19
Jun

CrossFit Golden: Monday 6.20.16

GrantAndShae

Apparently some couples look like this AFTER a workout! Nice work, Grant and Shae!

 

 

Strength
Every 2 minutes, for 24 minutes (6 sets of each)
Hang Clean + Power Clean + Clean (Hang Clean + Power Clean + Clean)
Build to work as heavy as possible
Ring Dips (10-15 reps @ 2111)
Find modification where rounds can be done in no more than three sets.

Conditioning

Against a 3-minute running clock, complete as many rounds through the following ladder: (15:00)
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.

Recommended weights – 175/115 lbs

After each 3 minute set, start back over at 1 Front Squat. Total the ENTIRE number of Front Suats completed in entire workout.
Power Clean does not count as a rep.
(Example- Rd 1 score = 4 reps. Start over at 1 Front Squat, Round 2 = 5 reps. Total score that point = 9 reps)

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