CrossFit Golden: Thursday 12.31.15

New Year’s Week Schedule:
Thursday 12/31 – Last class will be 12:00 noon, no afternoon/evening classes
Friday 1/1 – CLOSED New Year’s Day
Saturday 1/2 – 8am Boot Camp, 9am CrossFit Kids, 9am Olympic Weightlifting
Jordan being an awesome husband and spotting his wife, Jane, on her Handstand holds!

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

Weighted Pull-ups (2 Weighted + 4 Strict Pronated + 6 Supinanted)

Track weight of your weighted pull-up in this section ONLY IF you can make it through the entire complex with no assistance and with additional weight for the first 2 reps.

Otherwise, today is a day to work on modifications, and leave this section blank

Bench Press (8 reps @ 20X1)
Aim to increase weight each round


Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups

Strict HSPU:
20 Heavy Seated Dumbbell Press
7 SLOW NegativesRing Dips:
Box Dips