10/20/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Option B: “Sea Shanty” (Modified)
On The Minute For 25 Minutes (5 Rounds):
Minutes 1-2: “X” Calorie Row
Minute 3: “X” Box Jumps (30″/24″)
Minute 4: “X” Rope Climbs (15ft.)
Minute 5: Rest
*Athletes Choose Number Of Reps To Complete At Each Station
Metcon (Checkmark)
Saturday WOD
Squat Snatch
5 Sets of 3 @ 75-80%
Snatch Pull
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-pull.mp4
3 Sets of 5 @ 100-105% of 1RM Snatch 120LB – 126LB
“It’s The Little Things”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hspu-legs-hips-arms.mp4
10 Rounds For Time:
10 Alternating Single Leg Squats
10 GHD Sit-ups
10 Handstand Push-ups
10 Chest to Bar Pull-ups
200 Meter Run
Modifications
SINGLE LEG SQUATS
– Reduce Reps
– Air Squats
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
HSPU
– Reduce Reps
– Use Abmats
– Box HSPU
– Dumbbell Push Presses
– Push-Ups
CHEST TO BAR
– Reduce Reps
– Strict Chest To Bar
– Banded Chest To Bar
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows
200 METER RUN
– Reduce Distance
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run