2/10/20

CrossFit GonzStrong – CrossFit

Back squat emom

Back Squat

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

Our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed “On the 2:00”, where we then transition to five sets of singles “On the 1:00”. We’ll be repeating this exact rep scheme next week, building upon these loads.

Metcon (Time)

Man on Fire”

For Time:

5 Rounds of “Nate”, 100 Double Unders

4 Rounds of “Nate”, 100 Double Unders

3 Rounds of “Nate”, 100 Double Unders

2 Rounds of “Nate”, 100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-Ups

4 Kipping Handstand Pushups

8 Kettlebell Swings (70/53)