12/16/21

CrossFit GonzStrong – CrossFit

Recovery WOD

1000m row

800m run

30 cal bike

800m row

1000m row

Saturdays

Clean n jerk

[All Percentages Based Off 1RM Clean n Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 65%

2 Reps @ 75%

1 Reps @ 80%

Rest 1-3 Minutes Between All Sets.

Back squats

[All Percentages Based Off 1RM Back Squat]

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 1-3 Minutes Between All Sets.

Sager wager

5 Rounds For Time:

60 Double Unders

15 Overhead Squats 135 / 95 lb

3 Rope Climbs (15ft.)