CrossFit Golden: Thursday 7.7.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at gym)
Mobility- 5:30-7:00pm
Mercè worked on her KB Push Press this week!
Front Squat (Test today’s 1RM)
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
Set 6 (optional) – Exceed Set 5 weight;


Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets

Track each round time separately.
7 Minute CAP per round.
Feel free to choose difficult variations for these movements!When you’re done today, cheer on your friends while mobilizing/cooling down!Modifications:
Dips- Matador/Box
Toes to Bar- Piked Kip, Hanging Knee Raise, Laying Leg Raise