CrossFit Golden: Thursday 4.23.15


“Hey Bryan, when’s the last time you practiced your Split Jerk before today?”
“Never. This is my first time.”

Wow! Great form from one of our newer athletes!


Deadlift (15 minutes to build to heavy 3RM of Deadlift)
This is not necessarily meant to be a lifetime 3RM Deadlift. Reps should be “touch-and-go”, and mechanics should remain strong.


For time:
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters

Deadlift sets are not designed to be unbroken. Move the weight safely.

800m Run = 2 x 400m laps

Weight used in WOD can be tracked in “Comments” section


30-Day Ab Challenge:

Day 11-

28 Crunches

17 V-Sits

25 Leg Raises

35 Second Plank Hold