12/24/21
CrossFit GonzStrong – CrossFit
12 days pf comptrain (Time)
For Time:
1 Thruster 135 / 95 lb
2 Hang Power Cleans 135 / 95 lb
3 Deadlifts 135 / 95 lb
4 Burpees
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 53 / 35 lb
10 GHD Sit-ups
11 Wallballs 20 / 14 lb(10/9ft.)
12 Calorie Echo Bike
***another present 🙂 in case you missed the other day, or if you wanna go at it again, here is a new 12 days of xmas
– It’s easy to move fast early on, but the workout slows down as the reps accumulate. Be methodical from the start in order to preserve our efforts for later into the workout.
– Move at a speed on the bodyweight movements that allows you to thrive on the more difficult movements.
– Movements to Slow Down, But Keep Moving On: Sit-ups, Lunges, Burpees, Box Jumps, Bike
– Movements to Push Through: All Weighted Movements, Toes to Bar, Hand Release Push-ups
Metcon (Weight)
Extra credit
Rest 1-3 Minutes Between All Sets.
clean n jerk
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.