CrossFit Golden: Friday 4.8.16

Sending a huge congrats to Leanna, who won GOLD in theĀ 75kg class at theĀ USPA Colorado State Championships. We’re proud of you!


Split Jerk (Every 2 minutes, for 20 minutes (10 sets): 1 rep)
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.


Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips

Ground to Overhead can be done as singles.
Aim to complete Lunges in no more than 2 sets.
Modifications for Dips- Matador or Box Dip