CrossFit Golden: Monday 11.22.21

21
Nov

CrossFit Golden: Monday 11.22.21

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

Snatch (1 Rep)

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

OR

Front Squat (1 Rep)

*Build to a New 1-RM or heavy single by the last set

Metcon

Nancy (Time)5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#