CrossFit Golden: Wednesday 12.15.21

14
Dec

CrossFit Golden: Wednesday 12.15.21

Sometimes you have to take a phone call and row!

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk

*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

Every 2 minutes, for 12 minutes (6 sets):

Push Press x 3 reps @20X1

*Build to a heavy triple by the last set

Metcon

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups

9 Shoulder to Overhead (135/95 lbs)

12 Toes to Bar