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CrossFit Golden: Thursday 11.20.14

19
Nov

CrossFit Golden: Thursday 11.20.14

ValKBSwing
Val with the matching KB and shirt for the workout on Wednesday!

 

Strength

Clean and Jerk (10-12 minutes to build to heavy-ish Clean and Jerk)
Be smart, it may not be a 1RM day, just work up to what feels strong/safe today.

 

Conditioning

Two sets for max reps of:
60 seconds of 165/110 lb. Squat Clean & Jerk
Rest 60 seconds
Select a weight that you can keep moving for a majority of the 60 seconds, even if that means doing singles (which is fine)

 

Conditioning

Three rounds for time of:
50 Sit-Ups
400 Meter Run
If it’s still icy, row 400m.

If it’s not icy, plan to run, so please bundle up!

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