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CrossFit Golden: Tuesday 5.3.16

2
May

CrossFit Golden: Tuesday 5.3.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
JoPullUp
Jo, who has been working for years on this, got her first strict pull-up on Monday! Congrats!!
Strength
3-Position Clean (Every 2 minutes, for 16 minutes (8 sets))

High Hang, Mid-Thigh, and then from the Floor

Aim to hang onto the bar for first two, then drop and reset for third

Conditioning

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.

 

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