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CrossFit Golden: Wednesday 1.6.16

5
Jan

CrossFit Golden: Wednesday 1.6.16

Dr. Dorian will be in on Wednesday 1.6.16
 HeidiGoblet
Heidi crushed Goblet Squats earlier this week in a Boot Camp class!
Strength
Back Squat (Build to a Heavy 1RM!)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Conditioning

Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Track your FASTEST and SLOWEST rounds in WODify. Try to stay consistent!
Aim to complete Wall Balls in no more than 2 sets. Modification for Jump Rope will be 100 Single-Unders

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