12/9/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

Thursday Recovery WOD

30 cals on bike

50 lunges

30 kbs

50 mt climbers

30 kb high pulls

50 airsquats

30 cals on bike

Metcon (No Measure)

In case you wanna do Saturdays workout today TH

Clean and Jerk

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (No Misses)

Rest 1-3 Minutes Between All Sets.

Back squat

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%

Rest 1-3 Minutes Between All Sets.

WOD

For Time:

50 GHD Sit-ups

25 Double Dumbbell Front Squats

5 Rope Climbs (15ft.)

25 Double Dumbbell Front Squats

5 Rope Climbs (15ft.)

25 Double Dumbbell Front Squats

50 GHD Sit-ups

Dumbbells: 50 / 35 lb’s