CrossFit Golden: Monday 6.1.15

31
May

CrossFit Golden: Monday 6.1.15

Announcement:

There will be NO CF Kids this week. Starting the week of June 8th we will have CrossFit Kids, Tuesday & Thursday at 4:30pm, and Saturday at 9am. Please spread the word to your friends!

Hailee

Hailee is back with us at CFG! Good to have you back, Ms. Beck!

 

Strength
Three rounds
Power Clean (1.1.1.1 Rest 10 seconds between singles)
Rest 30 seconds
Ring Dip (Max Reps)
Modifications:
Matador Dips
Box Dips

Rest 2 minutes

 

Conditioning
Three sets of:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)

1 Round = 1 full cycle of 1 + 2 + 3 Front Squats, then repeat cycle.

Athlete should pick up where they left off at start of next round.

Please note weight used in comments section.