5/19/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Optional Active Recovery

8 Rounds For Time [40 Minute Time Cap]:

400 Meter Run

20 Double Kettlebell Russian Swings

100 Meter Double Kettlebell Front Rack Carry

Kettlebells: (you choose a good easy recovery weight)

Metcon (No Measure)

Swim

Swim

Warm Up:

300m (Any Style)

Drills:

4 x 100m

(Alternate Between 50m Kick/50m Pull)

Main Sets

3 Sets:

200m Pull, Rest 20

150m, Rest 20

100m, Rest 15

50m, Rest 10

Cool Down:

100m (Any Style)

Metcon (Time)

Saturday wod

Clean & Jerk

5 Sets:

1 Clean &; Jerk @ 75-85%

“Little Lamb”

AMRAP 25:

5 Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

[On the 0:00]: 200 Meter Run

[On the 5:00]: 400 Meter Run

[On the 10:00]: 600 Meter Run

[On the 15:00]: 800 Meter Run

[On the 20:00]: 1,000 Meter Run