CrossFit Golden: Tuesday 10.20.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at the track)


Let’s extend a big CFG welcome to Geri! Her and her husband Dan have been doing a great job already!


Shoulder Press (Track heaviest single rep )
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (165/115 lbs)
12 Hand-Release Push-Ups
Power Clean weight can be heavy, but athlete should be able move through singles fairly smoothly.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold (On elbows)

Ring rows should be challenging, but unbroken. Athlete may elevate feet to increase level of difficulty.