8
Sep
9/9/20
CrossFit GonzStrong – CrossFit
3-3-3 heavy unbroken complex (Weight)
Build to a heavy unbroken complex: Every 2 mins x5 rounds
3 Power Cleans
3 Front Squats
3 Push Jerks
Use these %:
set 1: 55%
set 2: 63%
set 3 68 %
sets 4&5 build to a heavy complex
UNBROKEN DONT PUT DOWN THE BAR!
20 questions (Time)
20 questions
for time:
20 power cleans
20 thrusters
20 push press
20 hang pwer snatches
20 over head squats
20 front squats
RX 95/65
*on the minute 5 burps
20 min time cap
-choose a weight that allows you to complete 25-30 reps un broken when fresh