Call Us: (303) 484-9732

CrossFit Golden: Monday 3.6.17

5
Mar

CrossFit Golden: Monday 3.6.17

Corby crushing his KB Swings, as usual!
Strength
Back Squat (Build to 2 reps @ 95%)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets

Conditioning

Complete as many rounds and reps as possible in 15 minutes of:
Run Short Lap with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (32/24 kg)

Run = 1 rep
Aim to complete Wall Balls and KB Swings in no more than 2 sets for majority of workout
March 2017 Pull-Up Challenge

Day #6

30 Negative Pull Ups

3 sets Max Effort Dead Hang

Leave a Reply