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