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