8/10/20

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