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CrossFit Golden: Monday 12.28.15

27
Dec

CrossFit Golden: Monday 12.28.15

DougPullUp
Doug pulling a TWO purple KB weighted pull-up!
Strength
Back Squat (One set of: Back Squat x Max Unbroken Reps @ 90%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over

Conditioning

As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs (40/20#)
30 Double-Unders
30 Push Press (95/65)

Goal of Step-Overs is to keep moving (24/20″). Some athletes should consider not using any additional weight for these. Be safe!

Double-Under Modification will be 60 single-unders.

For Push Press, aim to complete 30 reps in no more than 3 sets.

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