21
Feb
2/22/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Back Squat
10-8-6-4-2:
Back Squats
Rest 2:00 between sets.
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55-57%
Set 2 – 8 Reps @ 65-67%
Set 3 – 6 Reps @ 75-77%
Set 4 – 4 Reps @ 83-85%
Set 5 – 2 Reps @ 90-92%
– Building on last week’s percentages, in Week 2 of 2 of this descending rep scheme.
– Athlete’s choice on the increase in weight, where the above lists a 0-2% increase.
– Input 5 Scores. Overall score will be the set of 2.
Tricycle (Time)
“Tricycle”
For Time:
60/40 row or 40/30 cal bike or 600m run “Buy-In”
… Directly into:
30-24-18-12:
Alternating Dumbbell Power Snatches
Chest To Bar Pull-Ups
Thrusters
Dumbbell – 50 / 35 lb
Thruster – 75 / 55 lb
Onere: Squat snatch ine rep max (1×1)
10 mins to find one rep max
EXTRA CREDIT