CrossFit Golden: Monday 3.10.14



We had a great turnout to Saturday Boot Camp. Hope you guys and gals had fun!

Five sets of Strength today

Back Squat (2-3 reps @ 30X1
Rest 15-20 seconds
Weighted Push-Up (3-5 reps)
This movement is typically performed with plates placed on the back of the athlete.

Be sure to lock out each rep fully, including the last one of each set. Friends can help load plates onto and off of the backs of the athlete.


Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters
Squat Cleans (135/95 lbs)

If more than 10 athletes, simply split the group on 2 minute staggers. Once one athlete gets off of the rower, the other athlete can sit down and prepare to start their round on the 2:00 mark.