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CrossFit Golden: Tuesday 10.27.15

26
Oct

CrossFit Golden: Tuesday 10.27.15

Mobility will be CANCELLED on Tuesday 10.27.15

CrossFit Kids- 4:30pm

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

ChrisSBalance

Chris looked super strong while practicing his Snatch Balances!

 

Strength
Try to attempt and increase weight from last week
Back Squat (2 sets of 10 reps)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%2 minutes rest and thenEvery two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
Conditioning
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Power Cleans should be heavy, but form should stay strong.

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