CrossFit Golden: Wednesday 3.9.16

8
Mar

CrossFit Golden: Wednesday 3.9.16

Mobility- 10:00-10:30am
EmilyLockout
Coach Emily showed us what a strong overhead lockout looks like on her seated strict press.
Strength
Back Squat (Build to today’s heavy 4RM)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

Conditioning

For time:
Row 1000 Meters
immediately followed by…Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs (24/20″)

immediately followed by…
Run 800 Meters

In a class with more than 15 people, half start with the row, half start with the run.
Modifications-
Dips: Matador/Box Dips
TTB: Hanging Knee Raises/Laying Leg Raises