CrossFit Golden: Wednesday 12.17.14

16
Dec

CrossFit Golden: Wednesday 12.17.14

MtnClimberStretch

We love mobility here at CFG!

 

Strength
4 sets today

Weighted Pull-ups (2-3 reps)
These should be strict

Rest 90 seconds

Front Squat + Jerk (1 rep of each)
Bar should be taken from the rack. Base percentages on the movement with the lower 1RM

Rest 90 seconds

 

Conditioning

Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats 24/16kg)

 

Rest exactly 5 minutes, and then…
Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar (or Hanging Knee Raise)
20 Double-Unders (or 60 Single-Unders)