Monday, February 3, 2020
Crossfit Golden - OPEN GYM
1315
Warm Up
foam roll
shoulder swimmer
squat hold
scorpions
med ball around the world
med ball jump squat
Back Squat
Build to Heavy Single
empty bar
5 tempo lower
5 pause squat
5x40
5x60
5x70
3x80
2x90
1x100
1x105
1x108 PR!!!!
1x110kg PR!!!!
Row 1000 meters
Deadlift
Build to Heavy Single
5x135
5x185
3x225
1x275
1x300#
Row 1000 meters
Crossfit Golden - OPEN GYM
1315
Warm Up
foam roll
shoulder swimmer
squat hold
scorpions
med ball around the world
med ball jump squat
Back Squat
Build to Heavy Single
empty bar
5 tempo lower
5 pause squat
5x40
5x60
5x70
3x80
2x90
1x100
1x105
1x108 PR!!!!
1x110kg PR!!!!
Row 1000 meters
Deadlift
Build to Heavy Single
5x135
5x185
3x225
1x275
1x300#
Row 1000 meters
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