CrossFit Golden: Tuesday 11.3.20

2
Nov

CrossFit Golden: Tuesday 11.3.20

Bench Press!

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Metcon

Two rounds for time of:

30 Calories of Rowing

25 Toes to Bar

20 Single-Arm Dumbbell Push Press* (50/35 lbs)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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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