CrossFit Golden: Thursday 4.2.15

We will have a regular class schedule this Sunday (Easter). Classes will be held at 8, 9, and 10am.



It was so awesome to see all of the PR’s in the gym yesterday for Back Squat Max day! The second best part was seeing you guys attentively spotting one another once the weights got heavy. Great job, CFG!


Deadlift (Build to today’s heavy 2 Rep Max)
Six sets:

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

PLEASE maintain strong mechanics, even on the last sets!


Three rounds for time of:
20 Pull-Ups
20 Ball Slams (40/30#)

Today’s Pull-ups are not meant to be unbroken. Aim to complete all 20 reps in no MORE than 4 sets each round, however. Otherwise, modify to Ring Rows.

Make your challenge today to complete your Ball Slams unbroken each round!