CrossFit Workouts

18
Jan

CrossFit Golden: Wednesday 1.19.22

“Christine”!

Metcon

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24″/20″)

Weightlifting

Three sets of:

Barbell Glute Bridges x 8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

17
Jan

CrossFit Golden: Tuesday 1.18.22

Cleans Or Front Squats!?

Weightlifting

“1RM Clean”

Take 15 minutes to build to today’s 1-RM Clean

Or

Take 15 minutes to build to today’s 1-RM Front Squat

Metcon

“2008 CrossFit Games Finale”

For time:

30 Squat Clean to Overhead (155/105 lbs)

*OR Dumbbell Clusters 

16
Jan

CrossFit Golden: Monday 1.17.22

Split Jerks Or Push Presses!?

Weightlifting

“1-RM Split Jerk”

Take 15 minutes to find today’s 1-RM Split Jerk

Or

Take 15 minutes to find today’s 1-RM

Push Press x 1 Rep

*Build to a heavy but perfect Single

Metcon

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups

15 Hand Release Push-Ups

20 Toes to Bar

15
Jan

CrossFit Golden: Sunday 1.16.22

Super Charged Sunday!

Metcon

Kalsu 

For Time

100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute

Lynne

As Many Repetitions as Possible in 5 Rounds of:

Max Bench Press (bodyweight)

Max Pull-Ups

Inbetweener

Complete as many rounds and reps as possible in 30 minutes of:

10 Hand Release Push-Ups

20 Air Squats 

30 Alternating Dumbbell Snatch (30/20 lbs)

*Max Effort Hollow Hold 

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