CrossFit GonzStrong – CrossFit

Metcon (Weight)

EMOM x16 (8 rounds)

Even minute: 1 front squat

Odd Minute: Back squats

*82% 1RM front squat

-final iteration before reload

-this is at a heavier %

ISA-BALL (AMRAP – Rounds and Reps)

AMRAP 12 mins

3 power snatches 135/95

15 wall balls 20/14
– Want a weigh you can hit 10 in a row wall balls

-Want a weight you can snatch quickly even if you have to single them out

-want fast transitions

-hold on to unbroken wallabies

Metcon (Weight)

Extra Credit

On the 2:00 x 5rounds

1 hang power snatch

1 power snatch

1 hang squat snatch

1 squat snatch

set 1 50%

set 2 55%

set 3,4,5 60%
-foot work is the focus

-we are not building to max, we want weight for perfect reps and perfect form