15
Dec
12/16/20
CrossFit GonzStrong – CrossFit
Double Check (5 Rounds for time)
On the 4:00 mins x 5rounds
50 Double unders (75 Singles)
20/15 Cal Row (200m run, 15 burps or 15/11 bike)
10 Front Squats (155/105)
Stimulus
-moderate load on front squat, a weight you can do 21 reps of when you are fresh
-score is our slowest round, focusing on consistency
-Aim b/w 2:00-2:45
-Want a minute rest
Strategy
-increase row pace each round. Start smooth round 1
-We want the same tempo on squats for each round, so imagine what round 3 and 4 will be like
Metcon (Time)
barbell cycling
5 sets of 5 squat snatch
rest 1 min b/w sets
@ 60%,65%,70%, 75%,80%
Trying to build stamina through 25 total squat snatches
-score is total time include the mandatory rest
-reps do not need to be unbroken
-focus is physical but also mental.