CrossFit Golden: Thursday 9.15.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Pete getting after it with our awesome view!
Six sets
High Hang Snatch + Hang Snatch + Snatch (3-Position Snatch (High Hang, Mid-Thigh, Floor)
Try to hang onto the bar for reps 1 and 2. Drop and reset before rep 3.
Rest 2-3 minutes
Build over the course of the six sets.


Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar

Overhead squats should be completed in no more than 2 sets each round
Accessory Work – ONLY complete if time allows!
Three sets
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds