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