1/20/22

19
Jan

1/20/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Recovery wod

5 rds

1min 10/8 cals bike

1min 10 max burpees *score

1 min 50 Dus (x1.5 singles)
250 row

Metcon (No Measure)

Saturday wod

https://www.youtube.com/watch?v=nZYxz5ynRVw

[PRIMER A]

5 Sets of 3:

Strict Press Behind the Neck In Split

https://www.youtube.com/watch?v=BbSsknZDV1g

[PRIMER B]

5 Sets of 3:

3 Clean Pulls on Riser

[MAIN SETS]

All Percentages Off 1RM Clean & Jerk:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Rest 1-3 Minutes Between Sets.

Back squats

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78% <
1 Set of 5+ @ 78%

Rest 1-3 Minutes Between All Sets.

Workout

For Time:

100 Double Unders

4 Rounds:

15 Burpees to Target (6″)

15 Wallballs 20 / 14 lb (10/9ft.)

100 Double Unders

4 Rounds

15 Burpees to Target (6″)

15 Wallballs 20 / 14 lb (10/9ft.)

100 Double Unders

Time Cap: 28 Minutes

Extra Credit

AMRAP 10:

200 Meter Row

1 Legless Rope Climb (15ft.)