12/24/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

Recovery wod

1000m row

30 kbs (recovery weight)

600m run

30 goblet squats

400m run

30 weighted lunges with kb

1000m row

Metcon (Weight)

Saturdays wod

Your calculated percentages

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

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

Metcon

For Time:

2.5 Mile Run

Every 3 Minutes [Starting @ 0:00]:

25 Air Squats

CONDITIONING CATEGORY: Pacer

RUN: 10:00 mile pace or faster. If needed, reduce the distance. Feel free to run this in 200’s, 400s, 800’s, or mile loops, or as one big long run. All options will count as Rx.

AIR SQUATS: Less than 1:00.

SCORE: Time