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20
Sep

CrossFit Golden: Monday 9.21.20

Who loves Split Stance Romanian Deadlifts??

Weightlifting

Five sets of:

Split Stance Romanian Deadlift x 4-6 reps each leg @ 3011 

Rest 60 seconds

Metcon

Every 4 minutes, for 12 minutes (3 sets) for times:

200 Meter Run 

10 Deadlifts (225/155 lbs) 

200 Meter Run

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

19
Sep

CrossFit Golden: Sunday 9.20.20

“Get A Grip”

Metcon

“Get A Grip”
Teams of two must complete 100 repetitions of the following dumbbell complex:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Push Press
(40/25lbs)

The partner who is working through reps of the complex will be inside while the other partner is outside running 300 meters. Once partner returns from the run they must immediately pick up their dumbbells and work through reps of the complex while now the other partner will run the 300m. They will continue in this fashion until 100 reps are complete of the complex.

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

17
Sep

CrossFit Golden: Friday 9.18.20

Deadlifts!

Weightlifting

Every 2:30 minutes, for 7:30 minutes (3 sets):

Deadlift x 2 reps @ 85-90%

Every 2:30 minutes, for 7:30 minutes (3 sets):

Deadlift x 1 reps @ 90-93%

Metcon

Three rounds for time of:

300 Meter Run

30 Kettlebell Swings (24/16 kg)

Rest 1 minute

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

16
Sep

CrossFit Golden: Thursday 9.17.20

Bench Press!

Weightlifting

Five sets of: 

Bench Press x 3 Reps @20×1

Rest 2 minutes between sets

Metcon

“Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

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