CrossFit Golden: Monday 2.1.21

31
Jan

CrossFit Golden: Monday 2.1.21

Bench Press!

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″)

Accessory

Every 90 seconds, (2 sets) of:

Station 1 – Supine Ring Rows x 10 reps @ 2111

Station 2 – Reverse Snow Angels x 10 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

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