CrossFit Golden: Monday 5.14.12

Warm-up:

2 Rounds
40 Double Unders or 80 Single Unders
10 PVC Pass Through
10 PVC Shoulder Press
10 PVC Thrusters
Pre-Game:
Wrist Stretch
Mt. Climber Stretch
3×3 Thruster, building up to working weight
WOD:
6-9-12-9-6
Thruster, see chart
200m Run
Strength:
Back Squat  5-4-3-2-1
Working at 40%-50%-60%-70%-80% for the 1 Rep (DO NOT MAX on the 1 rep). Then do as many reps as possible with your 70% (2 rep) weight. Aim for 10+ reps.
Max Thruster Working Weight
>210 135
205-175 115
170-145 95
140-115 75
110-100 65
95-85 55
80-65 45
<60 35