CrossFit Golden: Monday 12.29.14

28
Dec

CrossFit Golden: Monday 12.29.14

GilDL

Gil getting after it with his deadlifts last week!

 

Strength
Five sets
Power Clean (1.1.1)
10 seconds between attempts

Rest 20 seconds
High Box Jumps (5 reps @13X1)
Rest 2-3 minutes between sets

 

Conditioning
Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
50 Double Unders or 100 single unders

Track the weight used for the Power Cleans