2/22/21

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