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CrossFit Golden: Wednesday 11.21.18

20
Nov

CrossFit Golden: Wednesday 11.21.18

Weightlifting
10 Sets of:
1 Clean Lift-Off + Hang Clean + Clean
Rest 90 Seconds
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees