11/12/21

11
Nov

11/12/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets:

2 Power Snatches

All Sets Performed @ 78-83% of 1RM Snatch

Dance with the devil (Time)

15-12-9-6:

Devil’s Press 50 / 35 lb’s

Calorie Row

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

Metcon (No Measure)

Extra credit

5 rounds

Deficit hspus max (4″/3″)

3 Sets:

5 Snatch Push Presses + 1 Overhead Squat

All Set Performed @ 75% of 1RM Snatch

Bike

8 Minutes From Easy-Moderate Pace

6 Sets:

6 Minutesute at Moderate Pace

1 Minutes at Easy Pace

5 Minutes From Moderate-Easy “Cool Down” Pace

Duration: 55 Minutes Straight