11/9/20

8
Nov

11/9/20

CrossFit GonzStrong – CrossFit

MAX STRICT PULLUPS (AMRAP – Reps)

2 minutes to find your MAX STRICT PULLUPS

Metcon (Weight)

6 rounds

1 pausing power snatch (1″ above parallel

1 pausing squat snatch (bottom)

1s pause on all reps

sets 1, 2 @70%

set 3,4 @ 74%

5,[email protected] 78%

SHOT CALLER (Time)

25 min TIME CAP

5 rounds

21 Wallball (20/14)

18 ALt. Dumbbell Power Snatch (50/35)

15 box jumps

12 toe 2 bar

Snatch Balance Complex (Weight)

EXTRA CREDIT

5rounds

1 snatch grip push jerk

1 oh squat

1 snatch balance

set one 70%

73%

76%

79%

82%
EXTRA CREDIT