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