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Crossfit Golden: Tuesday 11.28.17

27
Nov

Crossfit Golden: Tuesday 11.28.17

Weightlifting
For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.
Every 60 seconds for 6 minutes (6 sets):
High-Hang Snatch (2 reps @ 50-70% of 1 RM)
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch (1 rep @ 70-90% of 1 RM)
Metcon
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
These should be high intensity, sprint sets.