11/17/22

16
Nov

11/17/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

TH recovery

Option B: Active Recovery EMOM

EMOM x 28-40 Minutes:

Minute 1- Bike Calories

Minute 2- Burpees

Minute 3- Row Calories

Minute 4- AbMat Sit-Ups

Metcon (Checkmark)

Saturday

Echo Bike FTP

https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-single-time.mp4

Primer:

3 Sets: 1 Minute Fast + 1 Minute Easy

[Rest 5 Minutes Before Starting Main Set]

Main Set:

20 Minutes For Average Wattage

Cool Down:

5-10 Minutes Easy

Deadlift

https://ctstorageprod.blob.core.windows.net/videos-movements/deadlifts.mp4

Build To Heavy Single

“Hidden Valley”

https://ctstorageprod.blob.core.windows.net/videos-coaching/medball-run-hold.mp4

3 Rounds For Time:

50 Wallballs 20 / 14 lb to 10/9ft.

25 Toes to Bar

500m Medball Run

Rest 3 Minutes Between Rounds.

Grip [Optional]

Not For Time:

400 Meter Farmers Carry

2 Minute Dead Hang

1 Minute Plate Pinch