7/2/22

1
Jun

7/2/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Active Recovery WOD

[8 Rounds For Total Reps]:

AMRAP 2:

Max Bike Calories

AMRAP 2:

30 Dumbbell Snatches 50 / 35 lb

15 Burpee Box Jump Overs (24″/20″)

*Pick Up Where You Left Off

*Score Is Bike Calories + Reps

Metcon (No Measure)

Saturday Wod

Power Snatch Conditioning

For Time:

15 Power Snatches

30 Box Jump Overs (24″/20″)

12 Power Snatches

24 Box Jump Overs (24″/20″)

9 Power Snatches

18 Box Jump Overs (24″/20″)

*Use Snatch Weights From 5/24/22

Weighted Pull-Up

For Total Load:

5 Sets of 5

“Do The Math”

On the 2:00 x 10 Rounds:

1 Rope Climb (15ft.)

15 Wallballs 20 / 14 lb to 10/9ft. Target

Max Calorie Row

*Score: Total Calories

Odd Object Conditioning

3 Rounds For Time:

30/24 Calorie Ski Erg

100ft. Sandbag Carry

30 Heavy Rope Double Unders

100ft. Sandbag Carry

Sandbag: 150 / 100 lb