CrossFit Workouts

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8
Jul

CrossFit Golden: Thursday 7.9.20


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Weightlifting

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

Push Press x 3 Reps

Build over the course of the 6 sets to today’s heavy.

Metcon

Three sets for max reps of:

60 seconds of Box Step Ups (24″/20″)

60 seconds of Push Press (95/65 lbs)

60 seconds of Sit-Ups

Rest 60 seconds

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

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

7
Jul

CrossFit Golden: Wednesday 7.8.20

Back Squats!

Weightlifting

Five sets of:

Back Squat x 3 reps @30X1

Rest 2-3 minutes

Metcon

Three rounds for time of:

20 Back Squats (165/105 lbs)

10 Chest-to-Bar Pull-Ups

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

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

6
Jul

CrossFit Golden: Tuesday 7.7.20

Bench Press!

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets) of:

Bench Press @21×1

Set 1 – 5 reps 

Set 2 – 3 reps 

Set 3 – 3 reps 

Set 4 – 2 reps 

Set 5 – 2 reps

Metcon

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

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

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

5
Jul

CrossFit Golden: Monday 7.6.20

Deadlifts!

Weightlifting

Five sets of:

Deadlift x 2 reps @ 30X1

Rest 3 minutes between sets

Metcon

For time:

400 Meter Run

21 Deadlifts (185/125 lbs)

400 Meter Run

15 Deadlifts 

400 Meter Run

9 Deadlifts 

400 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

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

4
Jul

CrossFit Golden: Sunday 7.5.20

Partner WOD!

Metcon

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

30 Mountain Climbers 

25 Slamball Russian Twists (30/20 lbs) 

20 Goblet Slamball Squats (30/20 lbs)

15 Slamballs (30/20 lbs) 

10 Hand Release Push-Ups

*Partners are alternating full rounds

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

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

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