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CrossFit Golden: Tuesday 6.19.12

18
Jun

CrossFit Golden: Tuesday 6.19.12

Warm-up:

500m Row
20 Squats
15 Drop Squats (from top of triple extension)
10 Jump Squat
Pre-Game:
Hip/Wrist Mobility
2×3 Hang Squat Clean, building up to working weight
WOD:
21-15-9
Hang Squat Clean, 95#/65#
Hand Stand Push-ups
Modification for HSPU will be partial wall climb into right+left shoulder tap.
If you are using 1-2 mats for your HSPU multiply by 1.5 so 31-22-14 HSPU’s (Hang Squat Clean stays the same number of reps).
Strength:
Front Squat 3-3-3-3-3-3-3+
Use the first 2 sets as warm-up, remainder at 75%-85%

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