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CrossFit Golden: Thursday 11.3.16

2
Nov

CrossFit Golden: Thursday 11.3.16

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

(Click here to go the Endurance WOD)

KarlNote

When coach suggests writing out your sets and percentages before Front Squat day, but you forget the advice after grabbing your white board and still want to write something. (Note reads: Do Front Squats)

Strength
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

Conditioning

Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets.
Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

 

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