CrossFit Golden: Wednesday 3.19.14


We had 24 people in our Monday night 5:30pm class. Yeah, that was fun!



Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Dips x Max Reps
Rest 90 seconds


Deadlift (6-8 reps @ 2011)

After last week, the goal is not to max out here.
Instead, be aware of tempo work, and a perfect set-up position before every single rep (w the one second pause at the top to reset)
Dips (Max reps)
Degree of difficulty is as follows:
Rings, Matador, Box
Please aim for at least 5 reps each set, regardless of variation!



Three rounds for time of:
400 Meter Run
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)


If weather does not permit, do 500 Meter row instead of running.

Goal is for the Hand-Release Push-ups to be fast, but can be broken. Kettlebell swings are NOT meant to be unbroken either. Feel free to challenge yourself today.

Red/Green is prescribed. BUT, never go up in weight at the expense of good form.

If you can’t go up in weight, simply push yourself by doing larger sets!