10/27/21

26
Oct

10/27/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets

2 Power Clean + Hang Clean (knee) + Power Jerk

All Sets @ 80% of power clean

Metcon (No Measure)

Extra Credit

3 Sets:

3 Deadlift (heavier than last week)

2 rounds

Max weighted strict pulls

3 Sets for Quality:

20 Second Chin over Bar Hold

10 Second L-Sit Hanging Flutter Kicks

10 Double Dumbbell Curl to Press

10 Romanian Deadlifts @ 45%

Machete (Time)

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

Barbell: 155 / 105 lb