CrossFit Golden: Tuesday 12.29.15

CrossFit Kids- 4:30pm
Mobility- 5:00-6:00pm
Endurance- 5:30pm (at the GYM!)
New Year’s Week Schedule:
Thursday 12/31 – Last class will be 12:00 noon, no afternoon/evening classes
Friday 1/1 – CLOSED New Year’s Day
Saturday 1/2 – 8am Boot Camp, 9am CrossFit Kids, 9am Olympic Weightlifting
Jen rocking her lock-out!


Clean and Jerk (Take 15 minutes to build to today’s heavy 1RM)

Try to make these a Squat Clean and Split Jerk.

Remember that “Today’s Heavy” 1RM may not be a lifetime PR. Keep your form strong, and aim for 3-4 “heavy” attempts in the allotted time.


Every minute, on the minute, for 15 minutes (15 sets):

3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

Aim to complete all 15 rounds

Track weight used, as long as it was used for at least 10 of the rounds. Otherwise, track the weight that was used for the most rounds.

Bonus Fun!
Farmer’s Carry (100m Carry)
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)Track heaviest weight successfully carried for the full distance.
Please write “100 meters” in your comments for reference.