3/24/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Optional Active Recovery

5 Rounds For Time [40 Minute Cap]:

30 Russian Kettlebell Swings

20 Kettlebell Goblet Squats

1,000 Meter Run

Kettlebell: 53 / 35 lb

Metcon (No Measure)

Swimming wod if you have access to a pool:

Swim

Warm Up:

200m (Any Style)

Drills:

4 x 100m

*Alternate Between Pull & Kick

Main Sets:

2 Sets:

1 x 50m

Rest 15s

150m Pull

Rest 20s

1 x 50m

Rest 15s

Cool Down:

100m (Any Style)

Metcon (No Measure)

Saturday wod:

Clean Complex

6-8 Sets:

1 Power Clean + 1 Hang Squat Clean

All Sets Performed @ 75-90% of 1RM Squat Clean

“Kelly”

5 Rounds For Time:

400 Meter Run

30 Box Jumps (24″/20″)

30 Wallballs 20 / 14 lb to 10/9ft.

*Repeat from 9.28.2019

Extra credit

Bar Muscle-up Conditioning

AMRAP 12:

2 Bar Muscle-ups

200 Meter Row

4 Bar Muscle-ups

200 Meter Row

6 Bar Muscle-ups

200 Meter Row

….

Add 2 Reps Each Round