CrossFit Golden: Friday 5.15.20

How much has everyone missed rowing??

Personal Training:


Every 2 minutes, for 12 minutes (6 sets) of:

Clean Pull – 5 Reps 

For the clean pull, the barbell should be lifted controlled from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full clean pull. Build across the 6 set. Please drop the barbell and reset between each rep.


For Time: 

30 Hang Power Cleans (75/55#)

At Home WOD:


8AM Class (Mon-Fri):  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live 

Warm Up:

1 Minute Puppy Dog Stretch 

1 Minute Mountain Climber Thoracic Twists

3 Rounds 

5 Plank Jacks  

10 Pronation Supination rotations 

5 single leg Glute Bridges – 10 total

10 Good Mornings 

5 Press Ups 

10 Elbow Plank Marches – 10 Total 


For time:


Burpees over Object 

Ground to Overhead (KB swing, DB Snatch, Slamball, Sandbag over shoulder, Plank Toe Reaches)


10-15 minutes of Mobility

CFG Running:

4- Mile Run for Time