1/6/22

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

Saturday workout

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

Back squat

Your calculated percentages5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Rest 1-3 Minutes Between All Sets.

Metcon:

Only Frans

15-12-9:

Thrusters 95 / 65 lb

Pull-ups

[Rest 2 Minutes]

12-9-6:

Thrusters 115 / 85 lb

3-2-1 Rope Climbs (15ft.)

[Rest 2 Minutes]

9-6-3:

Thrusters 135 / 95 lb

Burpee Pull-ups

Extra credit

AMRAP 12:

500 Meter Row

50ft. Handstand Walk

Metcon (Time)

Thursday Recovery Wod

6 rounds

200m run

20 db step ups (your choice on weight)