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CrossFit Golden: Wednesday 10.28.15

27
Oct

CrossFit Golden: Wednesday 10.28.15

Dr. Dorian will NOT be in on Wednesday 10.28.15

RockPapersScissors

Just members of the same team deciding who goes first… like adults.

 

Strength
Hang Snatch (Build to a heavy set of 2-3 reps)
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 repsFocus on speed and perfect mechanics, and build in load over the course of the sets.

Try to complete reps as touch-and-go, but only for as long as proper form and mechanics will allow

Conditioning
Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run

Ensure that shoulders are fully active and strong throughout every step of overhead lunge. No bent arms!

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