Over kill

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.

Over kill (Time)

Conditioning

“Overkill”

21-15-9:

Double Dumbell Power Cleans (70’s/50’s)

Box Jump Overs (30″/24″) (24/20)

Double-Dumbbell Front Squats (70’s/50’s) (55/35)

Toes to Bar

Metcon (No Measure)

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows

25′ Double Dumbbell Overhead CarryRest as Needed Between Sets

Body Armor (B)

2 Sets:

200 Meter Sled Drag