30
Dec
12/31/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Your calculated percentages
https://www.youtube.com/watch?v=2D53mKADAuU
[All Percentages Based Off 1RM Snatch]
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.
Midnight train (Time)
10-9-8-7-6-5-4-3-2-1:
Chest To Bar Pull-ups
Squat Snatches 95 / 65 lb
Metcon (No Measure)
Extra credit: 30 mins of cardio any machine or…
3 Sets:
4:00 Moderate Pace (70-80 RPM)
1:00 Easy Pace
2:00 Moderate-Fast Pace (75-85 RPM)
1:00 Easy Pace
1:00 Fast Pace (85-95 RPM)
1:00 Easy