2/24/20 black n tan

23
Feb

2/24/20 black n tan

CrossFit GonzStrong – CrossFit

Grunt work week 4

“Grunt Work”

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

On the 13: 1 Rep

On the 14: 1 Rep

Week #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.

Black and Tan (Time)

Conditioning

“Black and Tan”

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

(No Measure)

3 Giant Sets:

12 Alternating KB Z-Presses (8/Side)

12 Banded Ketllebell Lunges (6/Side)

32 Banded Face Pulls

Rest 2 Minutes Between Sets