CrossFit Golden: Tuesday 11.9.21

8
Nov

CrossFit Golden: Tuesday 11.9.21

Weightlifting

Every 2:30, for 20 minutes (8 sets):

Back Squat

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM

Metcon

Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
10 Hang Squat Cleans (135/95 lbs)