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CrossFit Golden: Thursday 1.26.17

25
Jan

CrossFit Golden: Thursday 1.26.17

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

Anteus with that “next level” planking!

 

Strength
Back Squat (8 reps @ 75-85%)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

Conditioning

Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories

Start the row at 15 seconds into the minute…finishing at 45 seconds
Track TOTAL Calories rowed, list WEIGHT used in comments

 

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