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.)