CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Our view at CrossFit Golden last night. 😍
Strength
Back Squat (Max Unbroken Reps @ 90%)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(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)
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(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
Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs (20″ box, 50/30 lbs)
20 Push Press (95/65)
40 Double-Unders
20 Dumbbell Box Step-Overs (20″ box, 50/30 lbs)
20 Push Press (95/65)
40 Double-Unders