CrossFit Golden: Tuesday 3.8.16

7
Mar

CrossFit Golden: Tuesday 3.8.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at the track)
SlaterSnatch
Tim Slater is good at snatching! He hit 200# for his last single on Monday!
Strength
Every 3 minutes, for 15 minutes (5 sets)
Unsupported Seated Strict Press (6-8 reps @ 2111)
Aim to increase weight each set and be sure to hold that lockout overhead for 1 second each rep.
Use the time between sets to stretch calves and hip flexors.

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.
For Strict Pull-Ups, modifications can be either a light kip, strict with bands, or ring rows.
Russian Swings should be done in no more than 3 sets each round. Feel free to pick a challenging weight, as long as form remains strong.