CrossFit Golden: Monday 3.14.16

13
Mar

CrossFit Golden: Monday 3.14.16

It’s 1-rep max Front Squat Test Day! Also, there will be no CrossFit Endurance this week.
SnatchWarmUp
Coach Ryan warmed up the crew for Snatch Day!
Strength
Front Squat (Test 1RM!)
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%Rest 2 minutes between sets

Conditioning

Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (50/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes