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CrossFit Golden: Thursday 1.16.14

15
Jan

CrossFit Golden: Thursday 1.16.14

TimDL

 

Then there was the week that Tim (our resident Strongman, apparently) did 5 reps of 445 pounds. Of both Back Squats AND Deadlifts. Three days apart.

 

Cool.

 

Strength

 

4 Rounds of:
Bench Press (6-8 reps @ 30X1)
Rest 60 seconds
Single Arm Dumbbell Row (8-10 reps (each arm))
Rest 60 seconds
Hollow Body Hold (30-45 seconds)
Rest 60 seconds

 

As always, ALWAYS use a spotter when under any weight that is more than the empty bar.
Thank you!

 

Conditioning

 

Annie
50-40-30-20-10
Double-unders
Sit-ups

Sub for double-unders will be 2x single-unders.

We want this workout to be fast!

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