CrossFit Golden Gate @CFGoldenGate
CrossFit Golden Gate is a CF Gym in San Francisco. We're a community of fitness junkies who love lifting heavy and moving fast crossfitgoldengate.com San Francisco, CA Joined July 2012-
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Friday 2 rounds for time: 12 burpees 12 thrusters (115/75) 12 burpees 12 power snatches 12 burpees 12 push jerk... ift.tt/1dRtq9N
Thursday 5 sets: from rig to door front rack carry then 3 push jerks ahap 5 rounds: 2 min amrap: 6 hang power... ift.tt/1cV8Y6N
Wednesday 2 snatches EMOM For 8 Min @ 80-85% 8 min amrap: 3 power snatch (95/65) 3 overhead squats 6 PS 6 OHS... ift.tt/1fiSpDs
Tuesday 5-5-5-5-5 front squat "Fight Gone Bad!" three rounds of 1 min at each station: WBS (20/14) Sumo deadl... ift.tt/1bUuMOZ
Monday 3RM push press ift.tt/1cFpurq
Friday 5x3 power clean three rounds for time: 10 dumbbell deadlifts 10 dumbbell hang power cleans 10 dumbbell ... ift.tt/Hvyjun
Thursday 1RM back squat max reps strict ttb “Jackie” 1000m row 50 thrusters (45/35) 30 pull-ups ift.tt/1f3d6D3
Wednesday max HS hold max HSPUs 1RM deadlift 5 rounds: 1 min max KBS 1 min plank hold ift.tt/16JkeV2
Tuesday 1RM strict press 1RM strict pull-up 7 rounds for time: 7 C&J (115/75) 7 burpee box jumps ift.tt/HpUEt7
Monday 1RM OHS tabata bottom to bottom air squats immediately after, run 800m for time ift.tt/HloChM
Friday 3-3-3-3-3-3 sumo deadlift 15-12-9 Power clean (185/125) HSPU ift.tt/18RIx1M
Thursday Work up to a heavy set of the following complex: Snatch DL Snatch high pull Snatch 18-15-12-9-6 Pow... ift.tt/1bYUJNP
Wednesday Find a heavy single push jerk then 4x2 @ 82.5-85% 4x3 @ 75-77.5% 21-15-9 squat clean thruster (95/65... ift.tt/H9Yx5a
Tuesday “The Bear Complex” 5 Rounds of 7 sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push P... ift.tt/H7xOpI
Monday Front squat: 570% 575% 580% 5+85% For time: run 800m 50 push press (45/35) run 400m 35 push press (75/... ift.tt/17DGieG
Friday build to a heavy power snatch 6 rounds for time: 6 power snatches (95/65) 12 pull-ups 24 DUs ift.tt/1cAM8li
Thursday 3 rounds NFT: 8 RDLs 6 weighted lunge steps each leg 1 min plank hold 5 rounds: 2 minutes to complet... ift.tt/1hYctKO
Wednesday 1RM Clean and Jerk “The Chief” 5 rounds of 3 min amrap: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squ... ift.tt/H0QcRE
Tuesday Back squat 5 @ 75% 3 @ 85% 1 @ 90% 5 @ 80-85% 3 @ 90-93% 18 min amrap: 15 box jumps (24/20) 12 push p... ift.tt/18gC8Nr
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