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CrossFit Golden: Tuesday 12.1.15

30
Nov

CrossFit Golden: Tuesday 12.1.15

CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at track)
JenKBS
Jen crushing her KB Swings!
Strength
Back Squat (Building to one set of max reps at ~80%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%followed by…One set of:
Back Squat x Max Unbroken Reps @ 80%(Athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

Conditioning

For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Modification for Toes to Bar:
– Hanging Knee Raise
– Piked (Heels above hips)
– Seated DB PressThruster weight should be heavy, but each set should include at least 3 reps every time

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