9
Aug
8/10/20
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Front Squat “2-4-6-8-10” (5 Rounds for weight)
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2 Minutes Between Sets
Metcon (AMRAP – Rounds and Reps)
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar