12/31/21

30
Dec

12/31/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Your calculated percentages

https://www.youtube.com/watch?v=2D53mKADAuU

[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 @ 88%

Build to Heavy Single (2 Misses Allowed)

Rest 1-3 Minutes Between All Sets.

Midnight train (Time)

10-9-8-7-6-5-4-3-2-1:

Chest To Bar Pull-ups

Squat Snatches 95 / 65 lb

Metcon (No Measure)

Extra credit: 30 mins of cardio any machine or…

3 Sets:

4:00 Moderate Pace (70-80 RPM)

1:00 Easy Pace

2:00 Moderate-Fast Pace (75-85 RPM)

1:00 Easy Pace

1:00 Fast Pace (85-95 RPM)

1:00 Easy