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CrossFit Golden: Tuesday 2.9.16

8
Feb

CrossFit Golden: Tuesday 2.9.16

CrossFit Kids- CANCELLED
CrossFit Endurance- 5:30pm (at track)
CrossoverSymmetry
It makes the coaches happy seeing athletes actively working on strengthening their shoulder before and after class!
Strength
Power Clean (Every minute, on the minute, for 12 minutes)
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Conditioning

Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks (55/35#)
50 Double-Unders

Dumbbell Hang Cleans should be to a full squat
Double-Under modifications will be 100 Single-Unders
Accessory Work
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Planks x 45-60 seconds
Rest 60 seconds

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