Saleh’s first day of snatching went really well! Strength Back Squat (8 sets of Back Squat) Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ 90% *Set 8 – 1 rep @ 90%Track heaviest single rep completed today Conditioning Three rounds for time of: Row 500 Meters 10 Hang Squat Cleans (155/105 lbs) 10 Alternating Front-Racked Reverse Lunges (155/105 lbs) Aim to complete Hang Squat Cleans and Lunges in no more than 2 sets each. Row times should be within 3-5 seconds of each other, don’t crash and burn!Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Dani and Katelyn were asked to hold an L-sit for the camera. It’s harder than it looks! Strength Snatch (10 sets of 2 reps) Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning For time: 5 Power Snatches (155/105 lbs) 10 Box Jump-Overs (24″/20″) 10 Power Snatches (145/100 lbs) 20 Box Jump-Overs (24″/20″) 15 Power Snatches (135/95 lbs) 30 Box Jump-Overs (24″/20″) Athletes may only use one barbell, and must switch out their own weights.Read more

Dr. Dorian will be in on Wednesday 11.18.15 at 4:45pm Brent rocked his KB Swings during Tuesday’s workout! Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time Conditioning Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)Run 400 MetersMax Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track,… BUNDLE UP! If plans change, please check this page for an update) Jerry crushing his lockout! Strength Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 repsGoal is to increase load used last week Conditioning For time: Row 1000 Meters 75 Kettlebell Swings (24/16kg) 50 Wall Ball Shots (20/14#) Row should be fast, but controlled enough to only need a short break before starting KB Swings! Aim to complete KB Swings and Wall Balls in no more than 3-4 sets each! Finale Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Track nothing for pull-ups, but focus on really controlling the tempo Track weight used for heaviest KB...Read more