CrossFit Golden: Thursday 1.9.14



So…. this happened on Wednesday.

Wes, one of our awesome firefighters, did a little bit of deadlifting.

He pulled 445 pounds for 3 reps. FOUR HUNDRED AND FORTY-FIVE POUNDS! FOR THREE REPS!  WOW!



Push Press plus Push Jerk (Complete 6 sets of one cycle)
From the rack, perform one Push Press immediately into one Push Jerk
Three Rounds for Time:
6 Handstand Push-Ups
9 Front Squat (115/75)
12 Barbell Jump Overs
(Over and Back = 1)
Notes for this workout:
Handstand Push-Ups- 3 per round
Front Squats are to be pulled from the ground
The first rep MAY be a Squat Clean