12/1/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option B: Active Recovery WOD

For Time:

25-20-15-10-5 Single Dumbbell Bench Press

50-40-30-20-10 Single Dumbbell Reverse Lunge Steps

100-80-60-40-20 Double Unders

Dumbbells: 50 / 35 lb

Metcon (Checkmark)

Saturday wod

Bench Press

On the 2:30 x 6 Sets:

3-4 Bench Press (68-78%)

“Luce”

https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4

3 Rounds For Time [30 Minute Cap]:

1,000 Meter Run

10 Ring Muscle-ups

100 Air Squats

*Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

*Percentage Based Off 1RM Bench Press

Dumbbell Snatch + Handstand Push-up

3 Rounds For Time:

20 Dumbbell Power Snatches 70 / 50 lb

10 Deficit Handstand Push-ups (3.5″/2″)

Time Cap: 10 Minutes

Pulling Accessory

https://ctstorageprod.blob.core.windows.net/videos-coaching/farmers-carry-hands.mp4

4 Sets For Quality:

20 Unbroken Banded Strict Pull-ups

100 Meter Unbroken Farmers Carry 70 / 50 lb’s