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CrossFit Golden: Tuesday 10.13.15

12
Oct

CrossFit Golden: Tuesday 10.13.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at the track)

BrianKBS

Brian rocked his KB Swings last week!
Strength
Three sets
Back Squat (6-8 reps @ 2011)
Rest 90 seconds
Strict Pull-Up (Max reps each set)
Track the set with the most reps. Goal is to reach failure every set, not “save up” for future rounds
Rest 90 seconds
Conditioning
For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run

Hang Power Cleans should be completed in no more than 3 sets each round

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