10/18/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

BACK TO LIFTING

Squat Clean & Jerk

5 Sets:

3 Squat Cleans

1 Jerk

Performed @ 75-80% of 1RM Clean N JERK

Jerry Can (Time)

“Jerry Can”

https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4

For Time:

1 Mile Run

100 Meter Farmers Carry

2,000 Meter Row

200 Meter Farmers Carry

1 Mile Run

100 Meter Farmers Carry

Dumbbells: 50 / 35 lb’s

Metcon (Checkmark)

Extra credit

Clean Pull

https://ctstorageprod.blob.core.windows.net/videos-movements/clean-pull-demo.mp4

3 Sets of 5 @ 95-100% of 1RM Clean

Zone 2 + Skill Practice (Optional)

https://ctstorageprod.blob.core.windows.net/videos-coaching/free-standing-hspu.mp4

45-60 Minute @ Zone 2 (Bike, Row, Ski, Run)

Every 5 Minutes [Starting at 5:00]:

1-2 Minutes of Handstand Skill Practice