CrossFit Workouts

4
Apr

CrossFit Golden: Monday 4.5.21

Snatches!

Weightlifting

Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):

Snatch x 1 rep @ 90% of 1-RM Snatch

Metcon

For time:

15 Snatches (115/75 lbs)

30 Toes to Bar

12 Snatches

24 Toes to Bar

9 Snatches

18 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

3
Apr

CrossFit Golden: Sunday 4.4.21

Max Reps!

Metcon

For max reps (or calories):

60 seconds of Rowing

Rest 60 seconds

60 seconds of Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Dumbbell Front Squats (50/35 lbs)

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and repeat for 2 sets total.

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
Apr

CrossFit Golden: Friday 4.2.21

Burpees!

Weightlifting

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60 seconds

Dumbbell Bent Over Row x 6 reps each arm @ 21X0

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Push Presses (115/75 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

31
Mar

CrossFit Golden: Thursday 4.1.21

Luisa is Back!

Metcon

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24″/20″)

Weightlifting

Three sets of:

Barbell Hip Thrusts x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

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