CrossFit Workouts

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20
Oct

CrossFit Golden: Wednesday 10.21.20

Who Loves Wall Balls??

Metcon

Five rounds for time of:

400 Meter Run

20 Wall Ball Shots (20/14 lbs)

20 Goblet Alternating Forward Lunges (24/16kg)

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

20
Oct

CrossFit Golden: Tuesday 10.20.20

Tempo Front Squats!

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Metcon

“Charley Horse”

For time:

75/50 Calories of Rowing 

25 Front Squats (175/115 lbs)

25 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

18
Oct

CrossFit Golden: Monday 10.19.20

Hang Snatch!

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (4 sets):

Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

Metcon

Three rounds for time of:

10 Snatches (135/95 lbs)

15 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

17
Oct

CrossFit Golden: Sunday 10.18.20

Ready for a little running?!

Metcon

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

400 Meter Run

Immediately followed by…

Three rounds of:

15 Wall Ball Shots (20/14 lbs)

10 Weighted Sit-Ups (20/14lbs)

10/5 Hand Release Push-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