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3
Dec

CrossFit Golden: Friday 12.4.20

Snatches!

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Segment Snatch Pull (2 Reps)

Snatch Deadlift (pause at mid patella) and continue with full extension into shrug. Build over the course of 8 sets to a heavy double.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Dumbbell  Snatch (70/50lbs)
9 Burpees Over Dumbbell
12 Toes to Bar

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

2
Dec

CrossFit Golden: Thursday 12.3.20

Back Squats!

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 6 reps @ 65-70%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 4 reps @ 80-85%

*Set 7 – 6 reps @ 70-75%

Metcon

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

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

1
Dec

CrossFit Golden: Wednesday 12.2.20

Run and Row!

Metcon

Every 6 minutes, for 36 minutes (6 sets) for times:
1000 Meter Row

Modify the workout appropriately such that you get 2 minutes of rest between sets. The intent is smooth pacing and six sets that are similar in time.

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

30
Nov

CrossFit Golden: Tuesday 12.1.20

Bench Press!

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

Metcon

Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Single-Arm Dumbbell Push Presses* (50/35 lbs)

10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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

29
Nov

CrossFit Golden: Monday 11.30.20

“Strict Diane”

Metcon

“Strict Diane”

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-Ups

Weightlifting

Every 90 seconds, for three sets of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)

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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