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CrossFit Golden: Monday 8.18.14

17
Aug

CrossFit Golden: Monday 8.18.14

MazurMobility

Sarah and Fletch helping Danny stay loose in-between events at the Fossil Games this past weekend; an event that Danny and Coach Tom’s team won!

Strength
Power Clean (Take 10-12 minutes and build to a heavy 1-rep)

Conditioning
“POS”
Three sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)

Weight is meant to be heavy, but manageable!

30 Day Pull-Up Challenge: Day 1

1.  20 Negative Pull-Ups (4 sets of 5)

2.  25 Inverted Rows (5 sets of 5)

3. 2 sets  of 30 seconds of  plank from elbows

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