CrossFit Golden: Monday 2.15.16

Reminder: Barbell Club is taking a REST WEEK, so there will be no Barbell Club this week!
It was a really big weekend for CFG athletes! There were four athletes who competed in the Denver Indoor Rowing Championships and seven athletes lifted at the Colorado State Weightlifting Meet!
For the rowing competition, we got a good summary from Birddog:
“4 500m entries. 4 gold medals for Crossfit golden. We look good in gold.”
Congrats to Birddog who rowed a 1:22.1, Scott with a 1:29.1, Kathryn with a 1:38, and Liz with an awesome 1:53! Both ladies got big PRs, and the gentlemen were just off of their lifetime PRs.
LizPodium BirddogPodium KathrynPodium ScottPodium AllGoldEverything
Coach Danny summarizes the Weightlifting Meet:
“We had three people doing their first meet ever and they all did great. Lisa made a 50 kg clean and jerk PR, Mike snatched 80kg and clean and jerked 108kg, and Jason went 93/112, narrowly missing a snatch PR at 97. Lacey made a meet PR for her snatch. Christie made meet PRs for snatch and total as well, taking second place in the 63kg weight class. Ben made a lifetime PR clean and jerk and posted a total of 194kg, placing second in his weight class, qualifying him for university nationals as a 69kg lifter! I went 98/125 with a meet pr snatch and total and lifetime pr cj, taking 2nd in my age/weight.”
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Halting Clean-Grip Deadlift (5 sets of 3 reps)
Pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes


Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
Track weight used for Hang Power Cleans
Cash Out
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds