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CrossFit Golden: Monday 9.22.14

21
Sep

CrossFit Golden: Monday 9.22.14

Strength
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.
Conditioning
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
This workout is meant to be more of a sprint. Let this be a day where you push closer to “red line” and try to do as few sets as possible through the movements.

Have fun!

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