CrossFit Workouts

12
Oct

CrossFit Golden: Wednesday 10.13.21

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Power Snatch (2 reps @ 75% of 1-RM Snatch)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch (@ 85% of 1-RM)

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon

Ingrid

10 Rounds For Time:

3 Snatches (135/95 lb)
3 Burpees Over the BarTo learn more about Ingrid click here

11
Oct

CrossFit Golden: Tuesday 10.12.21

Metcon

For time:
60 Calories of Rowing
50 Kettlebell Swings (24/16 kg)
40 Shoulder to Overhead (75/55 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
40 Shoulder to Overhead (75/55 lbs)
50 Kettlebell Swings (24/16 kg)
60 Calories of Rowing

10
Oct

CrossFit Golden: Monday 10.11.21

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):Back Squat 

*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%

Metcon

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest

9
Oct

CrossFit Golden: Sunday 10.10.21

30 Minutes!

Metcon

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

500/400 Meter Row

40 Alternating Reverse Lunges with Kettlebell in Goblet

30 Kettlebell Swings

20 Push-Ups

10 Toes to Bar or Knees to Elbows