CrossFit Golden: Friday 7.15.16

If you are attending the Manitou Incline trip this Sunday, please refer to your email for all of the important details! If you have any questions at all, please don’t hesitate to ask a coach.


Leslie was one of the athletes that lunged w our ballistic blocks during Strongman Saturday class!

Power Clean (Take 15 minutes to build to today’s Heavy 1RM)
Make priority on proper footwork on receiving position. If feet land too wide, do not increase weight and repeat.
Technique, technique, technique!
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
Aim to complete each section (except for pull-ups) in no more than 2-3 sets. It would be better to rest longer between stations and push through once started as long as form allows each movement!
Remember, full depth and/or full lockout on all reps!