5/12/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Recovery WOD

Optional Active Recovery

For Time:

10 Dumbbell Bench Press

100 Meter Farmers Carry

1,000 Meter Bike

9 Dumbbell Bench Press

100 Meter Farmers Carry

1,000 Meter Bike

8 Dumbbell Bench Press

100 Meter Farmers Carry

1,000 Meter Bike

…

1 Dumbbell Bench Press

100 Meter Farmers Carry

1,000 Meter Bike

Dumbbells: you choose

Metcon (No Measure)

Swim wod

Warm Up:

200m (Any Style)

Drills:

4 x 100m

(Alternate Between 50m Kick/50m Pull)

Main Sets:

[4 Sets]

4x50m (Rest 10)

200m Pull (Rest 20)

Cool Down:

100m (Any Style)

Metcon (No Measure)

Saturday Workout

Clean & Jerk Ladder

For Time [13 Minute Cap]:

10 Reps @ 58%

8 Reps @ 66%

6 Reps @ 75%

4 Reps @ 83%

2 Reps @ 91%

“Triple 3”

For Time:

3,000 Meter Row

300 Double Unders

3 Mile Run

Time Cap: 49 Minutes