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7
Jan

CrossFit Golden: Friday 1.8.21

Hang Power Clean + Power Cleans!

Weightlifting

Five sets of:

Hang Power Clean + Power Clean

Rest as needed

Start around 65-70% of your 1-RM and build to today’s heaviest complex.

Metcon

Five rounds for time of:

6 Hang Power Cleans (115/75 lbs)

9 Push Presses (115/75 lbs)

12 Ring Dips

CFG Strength- Friday 5:30pm

High Bar Back Squat 6×3 (7RPE) – 1 min rests

Dumbbell Push ups 3xFailure – 3 min rests

Dumbbell RDLs 3×7 (7RPE)

Chinese Row 3×10-12 (8RPE) (Substitute for cable row)

Back Raises 3×12

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

6
Jan

CrossFit Golden: Thursday 1.7.21

Front Squats!

Weightlifting

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

Front Squat

*Set 1 – 4 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 3 reps @ 80-85%

Metcon

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (115/75 lbs)

Bar-Facing Burpees

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

5
Jan

CrossFit Golden: Wednesday 1.6.21

Who loves Kettlebell Snatches??

Metcon

Four sets for max calories/reps of:

2 minutes of Rowing 

Rest 30 seconds

2 minutes of Kettlebell Snatches (switch arms every 10 reps)  

*Or Dumbbell Hang Snatches

Rest 30 seconds

2 Minutes of Rowing

Rest 30 seconds

2 Minutes of Push-Ups

Rest 30 seconds

CFG Strength- Wednesday 7:30pm

Bench Press 

A. Find 10RM 

B. Then Drop Weight 12-15% perform 2×10

Front Foot Elevated Split Squats 3×6 Ea. Leg

Wide Grip Pullup 5×5 (8RPE)

Hamstring Curl 3×12-15 (7RPE)

Tricep Pushdown 3×15-20 (8RPE)

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

4
Jan

CrossFit Golden: Tuesday 1.5.21

Bench Press!

Weightlifting

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

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Metcon

Four rounds for time of:

300 Meter Run

50 Alternating Forward Lunges with KB/DB Farmer’s Carry (24/16 kg)

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