7/11/22

10
Jul

7/11/22

CrossFit GonzStrong – CrossFit

No touch deadlift (Weight)

No Touch Deadlift

For Total Load:

5 Sets of 4

Brake pads (AMRAP – Reps)

“Brake Pads”

5 Rounds x AMRAP 3:

9 Hang Power Cleans 135 / 95 lb (185/135)

45 Air Squats (RX + pistols)

Max Calorie Echo Bike

Rest 1 Minute Between Rounds

Metcon (No Measure)

Extra credit

Bar Muscle-up Conditioning

On the Minute x 12 [6 Rounds]:

Minute 1: 15 Bar-Facing Burpees

Minute 2: “X” Bar Muscle-ups

Beast Accessory

3-4 Sets:

A. 8-12 x 45° Reverse Dumbbell Fly

B. 60-90s Side Plank

C. 8-12 x Staggered Hip Thrusts

Bench Press Conditioning

5 Rounds For Reps:

Max Bench Press (Bodyweight)

400 Meter Recovery Ski Erg

Ruck

20-30 Minute Ruck