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CrossFit Golden: Thursday 12.3.15

2
Dec

CrossFit Golden: Thursday 12.3.15


CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at CFG)
VeeLockout
Vee rocks her overhead lockout!
Technique
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Strength
Clean and Jerk (Build to heavy 1.1)
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+Assume “Squat Clean”
Conditioning
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Pick a weight that will challenge you, but you can move with good form.

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