8/11/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A: Active Recovery WOD

5 Rounds For Time:

30 Reverse Lunges

20 Toes to Bar

15 Box Jumps (30″/24″)

10 Deadlifts 225 / 155 lb

Metcon (No Measure)

Saturdays workout

Deadstop Deadlifts

For Total Load:

5 Sets of 2

“Claustrophobia”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rowing.mp4

AMRAP 5 x 5 Rounds:

500/400 Meter Row

Max Rounds of “The Chief”

Rest 1 Minute Between Rounds

[1 Round of “The Chief”]:

3 Power Cleans 135 / 95 lb

6 Push-ups

9 Air Squats

Extra credit

Midline Stamina

5 Sets x AMRAP 2:

1 Minute Front Rack Hold 135 / 95 lb

1 Minute Max Toes to Bar

Rest 1 Minute Between Sets.

Beast Accessory

3-4 Sets:

A. Banded Side Plank (60-90 Seconds)

B. 8-12 Single Leg GHD Hip Extensions (Each Leg)

C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 7.23.22