CrossFit Golden: Friday 1.8.21

7
Jan

CrossFit Golden: Friday 1.8.21

Hang Power Clean + Power Cleans!

Weightlifting

Five sets of:

Hang Power Clean + Power Clean

Rest as needed

Start around 65-70% of your 1-RM and build to today’s heaviest complex.

Metcon

Five rounds for time of:

6 Hang Power Cleans (115/75 lbs)

9 Push Presses (115/75 lbs)

12 Ring Dips

CFG Strength- Friday 5:30pm

High Bar Back Squat 6×3 (7RPE) – 1 min rests

Dumbbell Push ups 3xFailure – 3 min rests

Dumbbell RDLs 3×7 (7RPE)

Chinese Row 3×10-12 (8RPE) (Substitute for cable row)

Back Raises 3×12

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE