3/18/20

CrossFit GonzStrong – CrossFit

Beast builder hh sqt cln 3-1-1-1 (Weight)

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Total Reps):

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets.

Ceasars palace (AMRAP – Reps)

Caesar’s Palace”

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

Metcon (AMRAP – Rounds and Reps)

Alternate or modifed wod

7 min amrap

15 goblet squats

15 kbs

7 burpees

Rest 3 mins

7 min amrap

15 kb high pulls

15 box jumps

7 burpees

Rest 3 mins

7 min amrap

15 kb step ups

5 turkish get ups (or 10 burpees)