CrossFit Workouts

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17
Feb

CrossFit Golden: Tuesday 2.18.20

2020 Golden Games

Since the Open no longer happens in February/March anymore, we decide to move the 2020 Golden Games to March! Join us for our 3rd Annual in-house competition on Sunday, March 1st!

Metcon

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Row

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 400 Meter Row

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval.

16
Feb

CrossFit Golden: Monday 2.17.20

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from Mid-Patella

(pause 2 seconds at mid patella on each of the lift-offs)

Metcon

“2019 CrossFit Games Age Group Qualifier Event #5”

For time:

30 Snatches (135/95 lbs)

30 Strict Handstand Push-Ups

15
Feb

CrossFit Golden: Sunday 2.16.20

Metcon

“Row-meo & Juliet”

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

13
Feb

CrossFit Golden: Friday 2.14.20

Weightlifting

Three sets of:

Back Squat x 4 reps @ 80-85%

Rest 2 minutes

Metcon

Every 8 minutes, for 24 minutes (3 sets) for times:

30/20 Calories of Rowing

20 Farmers Carry Lunges with Kettlebells (32/24 kg)

100 Double Unders