CrossFit Golden: Tuesday 12.1.20

30
Nov

CrossFit Golden: Tuesday 12.1.20

Bench Press!

Weightlifting

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

Bench Press x 2 reps @ 21X1

Use approximately 80% 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

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

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

10 Strict Pull-Ups

*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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