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CrossFit Golden: Wednesday 12.9.15

8
Dec

CrossFit Golden: Wednesday 12.9.15

GymnastyMatty
Since he didn’t love the last time he was an internet celebrity on our website, here’s a picture he did like! Looking good, Matty!
Strength
Back Squat (Track max unbroken reps @ 83%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…One set of:
Back Squat x Max Unbroken Reps @ 83%Athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over

Conditioning

Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar

Goal is to complete Front Squats unbroken each round. They are to be taken from the ground.

Track weight used for Front Squat

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