2/3/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Thursday’s Recovery wod

6 Rounds

1 min Russian KBs

1 min Weighted Glute Bridges

1 min DB Curls

1 min Flutter Kicks every (50 flutters is one rep)

1 min Any Machine (cals for reps)

1 min Rest

Weight-athletes choice

Score – Total Reps

Metcon (No Measure)

Saturdays workout

Clean n jerk

[MAIN SETS]

All Percentages Off 1RM Clean & Jerk:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 85%

2 Reps @ 78%

2 Reps @ 83%

2 Reps @ 88%

Rest 1-3 Minutes Between Sets.

Back squat

All Percentages Based Off 1RM Back Squat:

6 Sets of 3 @ 75%

1 Set of 3+ @ 75%

Rest 1-3 Minutes Between All Sets.

Workout/metcon

3 Rounds:

15 Deadlifts 135 / 95 lb

15 Pull-ups

Directly Into…

3 Rounds:

12 Front Squats 135 / 95 lb

12 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

9 Shoulder to Overhead 135 / 95 lb

9 Bar Muscle-ups

Time Cap: 18 Minutes

Extra credit

4 Rounds For Time:

500 Meter Ski Erg

400 Meter Sandbag Run 50 / 35 lb