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CrossFit Golden: Thursday 6.9.16

8
Jun

CrossFit Golden: Thursday 6.9.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
CoachDannyCrossFit
A huge Thank You to Coach Danny (head coach of the Golden Barbell Club) who offered to drop in and help coach the Clean AND Snatch to CrossFit Classes last week!
Strength
Halting Clean Deadlift + Hang Clean + Jerk (Every 2 minutes, for 20 minutes (10 sets))

Pause for 3 sec at knee of deadlift to Power Position, Above the Knee for the Hang Squat Clean, Split Jerk

Build over the course of the ten sets to today’s heavy.
Conditioning
Part A-
For max calories: 3 Minutes of Concept 2 Rowing (Calories)
Rest until the running clock reaches 4:00, and then…
Part B-
For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)

Reps should be done quickly. Not necessarily touch-and-go, but at least quick singles with a challenging weight.
Rest until the running clock reaches 8:00, and then…
Part C-
For max calories: 3 Minutes of Concept 2 Rowing (Calories)
Aim to match or beat the score from Part A

 

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