CrossFit Workouts

17
Jun

CrossFit Golden: Friday 6.18.21

Pause Front Squats!

Weightlifting

Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Metcon

For time:

50 Calories of Rowing

100 Wall Ball Shots (20/14 lbs)

16
Jun

CrossFit Golden: Thursday 6.17.21

Power Cleans!

Weightlifting

Every two minutes, for 16 minutes (8 sets):

Power Clean x 2 reps

Build over the 8 sets to today’s heavy double.

Metcon

Every minute, on the minute, for 15 minutes (5 sets) of:

Minute 1 – 40 Double-Unders

Minute 2 – 20 Push-Ups

Minute 3 – 20 Slamballs (30/20 lbs)

15
Jun

CrossFit Golden: Wednesday 6.16.21

Split Jerks!

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

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

*Sets 1-2 = @ 65% of your 1-RM Split Jerk

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

Metcon

For time:

800 Meter Run

60 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run

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