WOD

19
Aug

9/19/19

CrossFit GonzStrong – CrossFit back squat 5×3 5×3 @ 75-80% Metcon (Time) 30-20-10 Wall balls Box jumps Rest 1 min 10 powercleans heavy (245/135) (205/115)
16
Aug

Gymnastic run

CrossFit GonzStrong – CrossFit Metcon (Time) 25 min time cap 800m Run 6 rounds 6 pullups 12 push ups 24 air squats 800 m run
15
Aug

Hang on

CrossFit GonzStrong – CrossFit Hang Clean (5×5) Metcon (Weight) EMOM 12 30 DUs 3 power cleans 155/105 135/95
14
Aug

8/14/19

CrossFit GonzStrong – CrossFit DB rows 4×10 ea arm Strict Toes-To-Bar tricep kick backs 4×12 Squeeze and hold Metcon (Time) 3-2-1 Deadlifts (315/225) (265/185) Bar...
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13
Aug

PULL

CrossFit GonzStrong – CrossFit Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Jerk Work up to one heavy...
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12
Aug

Lower

CrossFit GonzStrong – CrossFit Front squat 5×2 across 5×2 83-85% across Bicep Curls 4×12 (Each arm) not fast Strict HSPUS (Modified: Wall walks) 3×10 STRICT...
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9
Aug

8/9/19

CrossFit GonzStrong – CrossFit OH squats light 4×8 build Snatch-Progression 6 rounds @70% 1 below the knee snatch 1 hang snatch 1 full snatch Deadlift...
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