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CrossFit Golden: Friday 10.28.16

27
Oct

CrossFit Golden: Friday 10.28.16

JohnOverhead
John was finally convinced by his wife to join us here at CFG, and he’s been doing an awesome job!
Strength
Snatch + 3 Overhead Squat (Five sets of 4 reps)
Rest 2 minutes

Conditioning

Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

HSPU Modifications-
15 Kipping, 5 SLOW Negatives, 15 Seated DB Press
Aim to complete each “HSPU” round in no more than 3-4 quick sets
Lunges = 10 per leg, aim to complete unbroken
Accessory Work
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

 

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