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CrossFit Golden: Tuesday 9.9.14

8
Sep

CrossFit Golden: Tuesday 9.9.14

BenSquat

 

Ben getting after some fulllll-depth squats!

 

Strength
Five (maybe 6) sets today
Bench Press (1 rep @ 20X1 tempo)
Rest 3 minutes between sets above 85% of 1-RM

(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

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

 

Conditioning
Complete as many reps as possible in 3 minutes of:
Burpees!

 

Pull-Up Challenge

Day #23

Tuesday 9/9/14

Set of Max Effort Pull Ups (This is a test, if its still zero that is ok)

40 Jumping Pull Ups

2 Max Effort Flex Arm Hangs

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