10/5/20

CrossFit GonzStrong – CrossFit

Super: super set: FRTSqt BCKSqt (6 sets of 3 & 6)

6 super sets

3 front squats

6 back squats

set 1: 50%

set 2: 53%

set3: 59%

set 4 62%
*First time in a while that we have squated

*This superset are designed to train stamina

*MOve directily into your back sqts after completing 3 frt sqts

*All 9 reps should be completed under 2 minutes

*This is a gradual build starting 50%

Flintsones (AMRAP – Rounds and Reps)

AMRAP 20 min

50 wall balls

40 singly arm alt DB Snatches 50/35

400m run (21/16 Bike)

20 toe2 bars
*With this large rep schemes and a long time, you wann to manageable sets over 20 mins

*rest should be no longer that 10 sec then back to work

Toes2bar-

-reduce reps

-20 weighted sit ups

-knee to elbow