12
Jan
1/13/22
CrossFit GonzStrong – CrossFit
Metcon (Time)
Thursday Recovery
For time
3 rounds
1000m row
800m run
Metcon (No Measure)
SATURDAY WORKOUT
https://www.youtube.com/watch?v=XvfbYvorjCo
Clean n Jerk
[All Percentages Based Off 1RM Clean &; Jerk]
3 Reps @ 40% <
3 Reps @ 50%
3 Reps @ 60% <
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88%
Rest 1-3 Minutes Between All Sets.
Back squat
https://www.youtube.com/watch?v=I2cAPewTgKU
[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70% <
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between All Sets.
Metcon:
3 Rounds For Time:
1,000 Meter Row
5 Rope Climbs (15ft.)
1 Mile Run
Time Cap: 45 Minutes
Extra credit
4 Giant Sets:
100ft. Double Dumbbell Farmers Carry (Heavy)
30 Second Parallette L-Sit
50 Second Hang From Bar
Rest As Needed Between Sets