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CrossFit Golden: Wednesday 11.4.15

3
Nov

CrossFit Golden: Wednesday 11.4.15

Dr. Dorian will be on Wednesday 11.4.15 from 4:45pm to 7:00pm.
DevRow
Not it only is Devorah back, and all smiles, but she jumped right into Rowvember!! Ladies, it’s not too late to start. Talk to one of the coaches and get started today!
Strength
Back Squat (Work to 2 sets of 10)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%Aim to continually make small increases from last week’s numbers, yet not miss a single rep!
Conditioning
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs (24/20″)
9 Kettlebell Swings (32/24 kg)

One team member competing 3+6+9 = 1 roundAthlete should complete Push Press and KB Swings unbroken each round

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