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CrossFit Golden: Monday 10.21.13

20
Oct

CrossFit Golden: Monday 10.21.13

 Warm-up:

10-min Coaches Choice

Strength:

Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

Conditioning:

4 rounds for time of:

15 – Wall Ball
10 – Toes-to-bar (Hanging Knee raises)
5 – Burpees

 

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