1/13/22

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