CrossFit Golden: Monday 10.24.16


CrossFit Golden: Monday 10.24.16


The Rooster Crew getting after their accessory work last week!

Athlete may choose between Power or Squat Clean. Only choose and work on one.
Clean (Build to a heavy single )
Power Clean (Build to a heavy single )

Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
Track weight used for Power Cleans
Modify ring dips to number that can be performed in 45 seconds or less

Accessory Work
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Nothing to track here, just move with purpose