6/6/22

CrossFit GonzStrong – CrossFit

Build to a heavy 5×5 deadlift (Weight)

Build to havey 5×5 deadlift

*score is all sets added up

Giddy up (AMRAP – Rounds and Reps)

“Giddy Up”

AMRAP 15:

1 Deadlift

1 Burpee Pull-up

1 Dumbbell Thruster

2 Deadlifts

2 Burpee Pull-ups

2 Dumbbell Thrusters

…

[Add 1 Rep Every Round]

Barbell: 225 / 155 lb

Barbell: Rx+ 275/185

Dumbbells: 50 / 35 lb’s

Metcon (No Measure)

Ring Capacity

On the 3:00 x 5 Sets:

Max Unbroken Ring Muscle-ups

*5 Scores: Reps

Hang Power Snatch Cycling

5 Sets For Load:

9 Box Jump Overs (30″/24″)

6 Unbroken Hang Power Snatches

Rest 1 Minute Between Sets.

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Barbell Curl

B. Bulgarian Split Squat (Each Leg)

C. Static Reverse Hyper Hold (60-90 Seconds)