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CrossFit Golden: Tuesday 10.18.16

17
Oct

CrossFit Golden: Tuesday 10.18.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at Bell Middle School Track)
HeidiOHS
Heidi crushed her Snatch Balance on Monday!
Strength
Back Squat
Every two minutes, for 10 minutes (5 sets):
*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%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
Keep weight the same for both sets

Conditioning

In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)

1 Round = 1 Person = 9 Reps

 

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