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11
Feb

CrossFit Golden: Friday 2.12.21

Overhead Squats!

Weightlifting

Every 90 seconds, for 12 minutes (8 sets of):

2 Rep x Overhead Squat

Metcon

Every minute, on the minute, for 24 minutes (6 sets of):

Station 1 – 50 Double Unders

Station 2 – 10 Overhead Squats (135/95 lbs) *

Station 3 – Max Reps of Burpees

Station 4 – Rest

*Can be taken off the rack

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

10
Feb

CrossFit Golden: Thursday 2.11.21

Push Jerks!

Weightlifting

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

Push Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65% 

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

Metcon

For time:

1000 Meter Run

60 Alternating Dumbbell Snatches (50/35 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

9
Feb

CrossFit Golden: Wednesday 2.10.21

30 Minute AMRAP!

Metcon

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

400 Meter Run

immediately followed by two (2) rounds of…

10 Pull-Ups

20 Push-Ups

30 Air Squats

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

8
Feb

CrossFit Golden: Tuesday 2.9.21

Speed Deadlifts!

Weightlifting

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Metcon

Every 7 minutes, for 21 minutes (3 sets) for times:

50/30 Calories of Rowing

30 Walking Lunges with Farmer’s Hold (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

7
Feb

CrossFit Golden: Monday 2.8.21

Back Squats!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

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

Back Squat x 6-8 reps @ 80%

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict-Handstand Push-Ups

6 Strict Pull-Ups

12 Weighted Box Step Ups (40/25 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