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CrossFit Golden: Thursday 1.14.16

13
Jan

CrossFit Golden: Thursday 1.14.16

Friendly reminder that the Shoulder Seminar is Thursday Night (1.14.16) at 6:30pm here at CFG!
CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at CFG)
NicoleJeffRow
Nicole and Jeff having some fun doing Dumbbell Rows together.
Strength
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Split Jerk (Build to today’s heavy single.)
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Conditioning

Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders
Modifications:
– Aim to complete all Push Press in no more than 2 sets
– Pull-Ups or variations should be as strict as possible, including ring rows
– 60 Single-Unders

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