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CrossFit Golden: Friday 7.22.16

21
Jul

CrossFit Golden: Friday 7.22.16

LeeKristineSnatch
Lee and Kristine getting AFTER Snatch Day on Thursday!
Strength
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
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Bench Press (6-8 reps)
With spotter, aim to increase weight each round
Pull-ups (Max reps each set)
Track the largest single set of unbroken pull-ups completed. Find a variation where 6-8 reps minimum are possible.
If just learning unassisted pull-ups, complete as many as possible, then complete a larger set with bands/ring rows.

Conditioning

50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings (32/24kg)
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings (32/24kg)
300 Meter Run

This is a LOT of push-ups, please start with sets of 3-5 and try to hang on. Remember, for reps to be considered “Rx’d” quads and chest much touch the ground, but knees cannot. Scale movement appropriately!
KB Swings should be done in no more than three sets.

 

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