6/7/21
CrossFit GonzStrong – CrossFit
Back squat waves (Weight)
Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.
Stimulus
All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps
Set 2 – 6Reps
Set 3 – 4 Reps
Wave #2
Set 4 – 8 Reps
Set 5 – 6 Reps
Set 6 – 4 Reps
Wave #3
Set 7 – 8Reps
Set 8 – 6Reps
Set 9 – 4Reps
Stimulus
Your calculated percentages
– All percentages based on 5RM Back Squat:
Wave #1
Set 1 – 8 Reps @ 74%
Set 2 – 6 Reps @ 79%
Set 3 – 4 Reps @ 84%
Wave #2
Set 4 – 8 Reps @ 79%
Set 5 – 6 Reps @ 84%
Set 6 – 4 Reps @ 89%
Wave #3
Set 7 – 8 Reps @ 84%
Set 8 – 6 Reps @ 89%
Set 9 – 4 Reps @ 94%
Dirty Laundry (Time)
“Dirty Laundry”
3 Rounds:
15 Power Cleans 115 / 85 lb
12 Thrusters 115 / 85 lb
9 Bar-Facing Burpees
Directly into…
3 Rounds:
15 Power Cleans 95 / 65 lb
12 Thrusters 95 / 65 lb
9 Bar-Facing Burpees