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CrossFit Golden: Wednesday 2.8.17

7
Feb

CrossFit Golden: Wednesday 2.8.17

Mobility- 10:00-10:30am

Counting your dad’s last reps to make sure he earns that post-workout hug!

 

Strength
4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets))
Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-
thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean

Build over the course of the eight sets.

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Scoring Example- Finishing at 4 Full Rounds + 5 Power Cleans + 3 Front Squats
Final Score = 4 + 8

 

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