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CrossFit Golden: Wednesday 10.21.15

20
Oct

CrossFit Golden: Wednesday 10.21.15

Dr. Dorian will be in from 4:45 to 7:00pm on Wednesday 10.21.15

DanLockout

Dan and his wife Geri have looked strong in their first few days at the gym! Welcome, guys!

 

Gymnastics/Skill Work
Every 2 minutes, for 12 minutes:Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 metersModification suggestions:
Rope Climbs- 5 Strict Pull-ups, Negatives, or Slow Ring Rows per round
L-Sit Hold- Knee Raise on Boxes/Matadors
HS Walk- Wall Climb or HS Hold against wall, Plank Hold w elevated feet
Conditioning
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35#)
14 Toes to Bar
400 Meter Run

14 DB Snatches = 7 each arm
Toes to Bar Variations are Piked Kip (w Heels above Hips), Hanging Knee Raises, or Laying Leg Raises

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