CrossFit Golden: Thursday 2.20.20

19
Feb

CrossFit Golden: Thursday 2.20.20

Weekend Modified Hours:

Saturday 2.22.20: 5am & 6am Boot Camp
                               6pm SuperCharged Saturday
                               6pm-9pm Open Gym

Sunday 2.23.20:  5am CrossFit
                             Yoga Cancelled
                              6pm-9pm Open Gym

Sunday, March 1st! The comp is limited to 30 individual athletes and will consist of 3 events plus a floater WOD with two divisions (RX and Open). This is a great way to throw down with friends and get a feel for how CrossFit competitions run. Check out the weight/movement standards and sign-up on the bulletin board! 

Weightlifting

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

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 75%

Metcon

Three sets for max reps/calories of:

60 seconds of Rowing (for calories)

Rest 15 seconds

60 seconds of Hand Release Push-Ups

Rest 15 seconds

60 seconds of Double Unders

Rest 90 seconds