12/17/21

16
Dec

12/17/21

CrossFit GonzStrong – CrossFit

12 days of christmas 2019 (Time)

1 renegade row (60/35) (45/25)

2 clean n jerks (65/95) (135/95)

3 clusters

4 pull ups

5 front squats

6 burpees

7 db lunges

8 box jumps 24/20

9 kbs

10 sh2OH

11 db snatches

12 (50 DUS)

Metcon (Weight)

Squat snatch

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 65%

2 Reps @ 75%

1 Reps @ 80%

Rest 1-3 Minutes Between All Sets

Metcon (No Measure)

On the Minute x 12 (6 Sets):

Minute 1: Freestanding Handstand Hold

Minute 2: Machine of Choice

Belly of the beast (Time)

AMRAP 16:

4 Wall Walks

8 Dumbbell Snatches 70 / 50 lb

12 Toes to Bar