Call Us: (303) 484-9732

CrossFit Golden: Thursday 12.15.16

14
Dec

CrossFit Golden: Thursday 12.15.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
KatBike
Kat getting after it on the Assault Bike… and showing off some new jewelry since she and Tim are engaged!
Strength
Back Squat (Max reps @ 87%)
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Conditioning

For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

Leave a Reply