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23
Jan

CrossFit Golden: Friday 1.24.20

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

2 Push Jerk 

Build over the course of the 8 reps to today’s heavy.

Metcon

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

60 seconds of Strict Handstand Push-Ups

60 seconds of Hand Release Push-Ups

60 seconds of Strict Pull-Ups

Rest 60 seconds

22
Jan

CrossFit Golden: Thursday 1.23.20

Weightlifting

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

Rest 60 seconds

Banded Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

20
Jan

CrossFit Golden: Tuesday 1.21.20

Weightlifting

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

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

3 Dumbbell Man-Makers (50/35 lbs)

6 Strict Pull-Ups

9 Burpees

19
Jan

CrossFit Golden: Monday 1.20.20

Weightlifting

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

Metcon

Two sets for times of:

50 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

Rest 5 minutes

Note times for both sets.

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