CrossFit Golden: Monday 4.13.15


Mike looked strong with his Clean and Jerks during the Thursday workout!


Weighted Pull-ups (Find today’s 1-RM Weighted Pull-Up)
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

Modification can be sets of 3-5 Negatives (as slow as possible), either by jumping chin over Pull-Up Bar or Slow Ring Rows.


Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

And so on…


30-Day April Ab Challenge workout:

(Note: This challenge is completely optional for all members!)


10 Crunches
5 V-Ups
8 Leg Raises
15 second plank

**Friends, please note that this challenge¬†starts out slow and builds to some high volume! Don’t worry if you feel today is “too easy”, just stick to the plan!