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Crossfit Golden: Wednesday 3.15.17

14
Mar

Crossfit Golden: Wednesday 3.15.17

Watching Mom and Dad get ready for some front squats!!
Weightlifting
Split Jerk (Every 2 minutes, for 20 minutes (10 sets))
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
Metcon
Complete as many Rounds and Reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips
March 2017 Pull up Challenge:
Day # 15
20 Jumping Pull ups
20 Jumping Negative Pull ups
2 Max Effort Flexed Arm Hangs

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