Wednesday

CrossFit GonzStrong – CrossFit

Warm-up

Metcon

Rest Stop (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (185/135)
STIMULUS DESCRIPTION:

Alternating between 5 minutes on and 5 minutes off in these fast paced intervals

After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining

With rest built in, the goal is to move quickly and rest as little as possible during the work window

Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

***Your score for each round will be total squat cleans completed

Your final score for the workout is all three rounds of squat cleans added together

SQUAT CLEANS:

To complete the weights as listed, we recommend having a max squat clean of at least 225/155 (Kilos: 102.5/70)

If you’re not there yet, consider dropping the weights down, at least for the final 2 barbells

CINDY:

1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats

With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken throughout