CrossFit Workouts

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17
Nov

CrossFit Golden: Monday 11.18.19

Weightlifting

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 95+%

Metcon

For time:

40/30 Calories of Rowing

400 Meter Run

10 Front Squats (155/105 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Front Squats (155/105 lbs)

16
Nov

CrossFit Golden: Sunday 11.17.19

Metcon

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 25 Slamballs (30/20lbs)

Station 3 – 20 Dumbbell Push Press (40/25lbs)

Station 4 – 100m Run

Station 5 – Rest

14
Nov

CrossFit Golden: Friday 11.15.19

Metcon

“CrossFit Games Open Event 11.6, 12.5 & 18.5”

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100/65 lbs)

3 Chest-to-Bar Pull-Ups

6 Thrusters

6 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

15 Thrusters

15 Chest-to-Bar Pull-Ups

18 Thrusters

18 Chest-to-Bar Pull-Ups

21 Thrusters

21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Skills

Work on Skills

13
Nov

CrossFit Golden: Thursday 11.14.19

Weightlifting

Six sets of:

Push Press x 2-3 reps

Rest 2 minutes

Build to today’s heavy 2-3 reps.

Metcon

Every 5 minutes, for 20 minutes (4 sets) for times of:

500/400 Meter Row

12 Strict Handstand Push-Ups

There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly.


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