CrossFit Golden: Tuesday 5.19.20

18
May

CrossFit Golden: Tuesday 5.19.20

Who’s loading up their barbell like this?? 🙂

Personal Training:

Weightlifting

Every three minutes, for 15 minutes (5 Sets):

Snatch pull – 5 Reps 

For the snatch pull, the barbell should be lifted controlled from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a snatch pull. Build across the 5 set. Please drop the barbell and reset between each rep.

Metcon

Annie 

50-40-30-20-10

Double Unders 

Ab Mat Sit-Ups

At Home WOD:

ZOOM LINKS:

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

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

*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: 

Hip + Hammy Stretch 

Then 2 Rounds 

5 Down Dog + Cobra

10 Elbow Plank Marches 

10 Broad Jump + 3 Hops Back 

5 Kneel To Squat + Stand

*Max Effort Hold at the end of each round

R1 – Hollow Hold

R2 – Single Arm Plank Left 

R3 – Single Arm Plank Right

Metcon

Complete rounds of 21, 15 and 9 reps for time of:

Leg Lowers 

Plank Push Ups 

Box Jump Overs or Plate Lateral Jumps 

Rest 2 minutes 

Complete rounds of 21, 15 and 9 reps for time of:

Bicycle Crunches Ea. 

Plank Shoulder Tap

Single Leg Knee to Floor Squat Ea. 

Rest 2 minutes 

Complete rounds of 21, 15 and 9 reps for time of:

Crunches

Plank Toe Reach 

Star Jacks

CFG Running:

4- Mile Run for Time