CrossFit Golden: Monday 10.20.14

19
Oct

CrossFit Golden: Monday 10.20.14

GoldenOldiesSecondPlace

 

A HUGE congrats to our team “Golden Oldies” with Jen, Wendy, Tony, and Jud, for their SECOND PLACE finish at the Red Rocks Throwdown!!  Our team of Danny, Megan, Christie, and Tom placed 4th.

THANKS TO EVERYONE who came out to support our athletes today, as well.  You guys are the best, and we had so much fun hearing you cheer for us!

 

Strength
Power Clean (In 18-20 minutes, work up to a 1-RM Power Clean)
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep

 

Conditioning

Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
155/105 lb. Power Clean x 5 reps
24″/20″ Box Jumps x 10 reps
Track total Rounds + Reps completed

Pick up where you left off when the next round begins