CrossFit Golden: Sunday 6.7.20

6
Jun

CrossFit Golden: Sunday 6.7.20

We love our platforms and sunsets!

Personal Training:

Metcon

“Get A Grip”
Teams of two must complete 100 repetitions of the following barbell complex:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(75/55lbs)

One Partner will be running a 300m run while one is inside the gym performing reps of (1 x deadlift, HPC, FS, PP) once partner finishes the 300 meters they will switch and now partner that was running will continue to work through the complex. This will continue until 100 total reps are achieved.

On Demand:

ZOOM LINKS:

ZOOM LINKS:8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

*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

90 seconds jumping jacks 

2 Rounds – AFAP: 

5 Supermans 

5 Drop Squats 

5 Bootstrappers 

5 Snow angels 

2 Rounds – AFAP: 

10 Good Mornings 

10 Air Squats 

10 Floor Prone Press

Metcon

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Hang Power Clean
1 Squat
1 Press

= 1 Rep

Or 

2 Supermans

2 Jump Squats 

2 Pike Push Ups 

= 1 rep

One Partner will be run for 90 seconds  run while one performing reps of (1 x DL, HPC, S, P) once partner 1 return from the 90 second run, they will switch and now partner that was running will continue to work through the complex. This will continue until 100 total reps are achieved.

CFG Running:

8- Mile Run for Time