Call Us: (303) 484-9732

CrossFit Golden: Wednesday 1.20.16

19
Jan

CrossFit Golden: Wednesday 1.20.16

Mobility will now be on Wednesdays from 10:00am to 10:30am!
ChamaiLockout
Chamai had that strong overhead lockout during Tuesday’s Strength session!
Strength
Front Squat (Track heavy set of 5 reps)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.

Conditioning

For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters

Front Squats should be completed in no more than 3-4 sets

Leave a Reply