CrossFit Golden: Wednesday 12.31.14

30
Dec

CrossFit Golden: Wednesday 12.31.14

 

JoshSwing

Josh is pictured here celebrating perfect form on his Kettlebell swings, and his love for America. Well done, Josh!

 

REMINDER

Class Schedule

New Year’s Eve:

5, 6, 7, 8, 9, and Noon- Open

Afternoon/Evening Classes- CLOSED

New Year’s Day:

Gym is CLOSED

 

Strength

Deadlift (Take 10-12 minutes to work up to approx 85% of 1RM)

 

Conditioning
Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Toes to Bar x 6 reps
Sprint 8 “Down-and-Backs” (roughly 200 meters)

Sprint run course will be clearly labeled.Aim to keep the time to completion in each of the 6 sets within 5-10 seconds of each other.

Log the weight used for your Deadlifts