NO 6am or 8am Today at CrossFit Golden.
Strength:
1) 5×1 2 Power Clean + 2 Front Squats, Heavy and perfect
2) 5×1 2 Push Press + 2 Push Jerks, Heavy and perfect
20min time limit
3×3 Warm-up for each movement.
Notes:
Heavy and perfect means just that, heavy and perfect. Don’t over think it! If you do you your warm-up and things are feeling good, open it up a little on the weight. If you ate like crud all weekend and didn’t get enough sleep and the warm-ups felt heavy, well you probably should’t push it to much. Use your best judgement and listen to your body.
Conditioning:
15-10-5
Thruster, 95#(65#)
Pull-ups
200m Run
12min time limit
If you can do more lift more then 225#(155#) overhead please use 115#(75#) and do chest 2 bar pull-ups.