12/30/21

29
Dec

12/30/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Recovery wod

7 rounds

1 min goblet squats

1min my climbers

1 min sit ups

1 min burpees

Metcon (No Measure)

Your calculated percentages

Saturday wod

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (2 Misses Allowed)

Rest 1-3 Minutes Between All Sets.

Backsquat

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

Metcon

AMRAP 22:

22 Box Jump Overs (24″/20″)

22 Wallballs 20 / 14 lb (10/9ft.)

22 Handstand Push-ups

22 Single Dumbbell Hang Clean n Jerks 50 / 35 lb