CrossFit Golden: Monday 8.18.14


Sarah and Fletch helping Danny stay loose in-between events at the Fossil Games this past weekend; an event that Danny and Coach Tom’s team won!

Power Clean (Take 10-12 minutes and build to a heavy 1-rep)

Three sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)

Weight is meant to be heavy, but manageable!

30 Day Pull-Up Challenge: Day 1

1.  20 Negative Pull-Ups (4 sets of 5)

2.  25 Inverted Rows (5 sets of 5)

3. 2 sets  of 30 seconds of  plank from elbows