12/10/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Squat snatch

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75

2 reps @ 80%

1 Rep @ 85% <
1 Rep @ 88%

Build to Heavy Single (No Misses)

Rest 1-3 Minutes Between All Sets

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

Extra credit

[WARM-UP]

5:00 Easy Run

Rest 2:00

[MAIN SETS]

2 Sets:

1,600m Moderate

2:00 Rest

800m Moderate

90s Rest

400m Moderate

1:00 Rest

200m Moderate

30s Rest