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CrossFit Golden: Monday 10.24.16

23
Oct

CrossFit Golden: Monday 10.24.16

AccessoryWork

The Rooster Crew getting after their accessory work last week!

Strength
Athlete may choose between Power or Squat Clean. Only choose and work on one.
Clean (Build to a heavy single )
Power Clean (Build to a heavy single )

Conditioning
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
Track weight used for Power Cleans
Modify ring dips to number that can be performed in 45 seconds or less

Accessory Work
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Nothing to track here, just move with purpose

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