CrossFit Golden: Monday 12.23.19

22
Dec

CrossFit Golden: Monday 12.23.19

Christmas Eve Hours: Normal Classes 5:00AM- Noon (Nothing after 1)

Christmas Day- Closed

Yoga Is Cancelled for the Rest of December

Weightlifting

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Metcon

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to November 26, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?