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CrossFit Golden: Friday 1.15.16

14
Jan

CrossFit Golden: Friday 1.15.16

Please note Schedule CHANGES to Olympic Lifting and Open Gym due to Nutrition Seminar this Saturday (1.16.16)! Boot Camp and CrossFit Kids will be held at their regularly-scheduled times.

Boot Camp- 8:00am and 9:00am

CrossFit Kids- 9:00am

Olympic Lifting- Noon

Open Gym- Noon-2:00pm

Jen4
Four Jens in one class?! We missed Jen #5 who came to the next one, too!
Strength
High Hang Snatch + Hang Snatch (10 sets of 2 reps)
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
Try to squat all reps

Conditioning

Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

Modifications:
MUs- If not doing muscle-ups, keep movements as strict as possible
DLs- Aim to complete each set in more than 2 sets
DUs- 100 Single-Unders

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