CrossFit Golden: Tuesday 10.25.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at Bell Middle School Track)
Congrats to Lisa for competing in her best Olympic Weightlifting event to date, placing SECOND!!
Her Summary:
“The Front Range CrossFit Fall Weightlifting Meet. I competed in the masters over 35. I went 5 for 6 and came in 2nd.
(Leading up to the event,) I did a 6 week training program, 5 days a week.
I had a great time, it was more fun making my lifts. I missed all my snatches in my first meet, but Coach Danny taught me how to lift with someone looking right at me. Oh and I dropped 10 pounds to get into a new weight class.”
GREAT JOB, Lisa. We’re so proud of you!
Split Jerk (Every two minutes, for 16 minutes (8 sets): 1 rep)
Build over the course of the 8 sets to today’s heavy single.


21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

Aim to complete each round of Thursters in no more than 3 sets