FootLocker

CrossFit GonzStrong – CrossFit

Backsquat 9,7,5,3,1 reps

Back Squat

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”. Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Foot Locker (Time)

Foot Locker”

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

Metcon (No Measure)

Body Armor or After party

3 Giant Sets:

7 Contralteral Kettlebell Reverve Lunge (Left)

:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

7 Contralteral Kettlebell Reverve Lunge (right side)

:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets
If you have time and want somw extra work