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CrossFit Golden: Tuesday 11.24.15

23
Nov

CrossFit Golden: Tuesday 11.24.15


Mobility will be Cancelled this week

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at the track)
MarcLockout
Good lockout, Marc!!
Strength
Back Squat (Track Heaviest Single)
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%Then rest two minutes before starting…Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

Please use spotters when you need them!

Conditioning
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

Modifications for Toes to Bar:
Pike at Waist
Hanging Knee Raise
Laying Leg Raise

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