CrossFit Golden: Tuesday 12.23.14


Have you met Coach Kayla yet? Here she is leading a class through a “Snatch” progression!


Christmas Week Schedule Reminder:

Wednesday 12/24 (Christmas Eve)-

Morning and Noon Classes: Open

Afternoon: Closed

Thursday 12/25 (Christmas Day)-


Friday 12/26

Regular Class Schedule Resumes


Three rounds

Deadlift (6-8 reps)
Rest 90 seconds

Ring Dip (12-15 reps)
If 15 ring dips is easy, add weight, and perform dips on Matador bars

Rest 90 seconds



Against a two minute running clock, complete as many rounds and reps as possible of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.