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CrossFit Golden: Friday 2.3.17

2
Feb

CrossFit Golden: Friday 2.3.17

Reminder:

Yoga is now at 11:00am on Sundays – It will no longer be held at 5:00pm

(And there WILL be class this week on Super Bowl Sunday!)

This photo was not staged. Nope. Looking good, Perry’s!

 

Strength
Front Squat (Build to today’s heavy 3RM)
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

Conditioning

Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch (50/35#)
Rest 90 seconds

RX+ Option (65/45#)

 

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