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CrossFit Golden: Thursday 3.14.19

13
Mar

CrossFit Golden: Thursday 3.14.19

CLOSED – FOR THE MORNING CLASSES
We will remain closed through the morning of 3/14/19.
Noon class will resume as normal through the rest of the night.
 
Weightlifting
Building over the course of 20 minutes, for 10 sets:
Hang Clean + Clean (1)
Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 10 sets to today’s heavy complex
 
Metcon
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.