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CrossFit Golden: Monday 12.24.18

23
Dec

CrossFit Golden: Monday 12.24.18

 
Christmas Schedule:
 
Christmas Eve – Monday 12/24 – Open 5-1PM (closed remainder of the day)
          Open Gym: 5am-Noon
          CrossFit Classes: 5am,6am,7am,9am, Noon
          Boot Camp Class: 8am
 
Christmas Day – Tuesday 12/25 – Closed ALL day
 
Weightlifting
For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
 
EMOM for 6 minutes (6 sets).
High-Hang Snatch (2 reps @ 50-65% of 1-RM Snatch)
Rest 60 Seconds then…
EMOM for 4 Minutes (4 Sets).
Hang Snatch (1 rep @ 65-80% of 1-RM Snatch)
Rest 60 seconds, and then…
Every 2 Mins for 6 Mins (3 sets).
Snatch ( 1 rep @ 80+% of 1-RM Snatch)
 
 
Metcon
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Burpees