31
Aug
9/1/21
CrossFit GonzStrong – CrossFit
Gwen and where (Time)
“Gwen and Where?”
For Time:
500 m row
15 Unbroken Clean and Jerks
500 m row
12 Unbroken Clean and Jerks
500 m row
9 Unbroken Clean and Jerks
500 m row
Every Additional Break:
500 Meter Bike Penalty or 400 m run
Barbell: 115 / 85 lb
Modifications
1,000 METER BIKE ERG
– 500m Row
– 400m Run
– 400m Ski Erg
– 300m Air Run
500 METER BIKE ERG
– 250m Row
– 200m Run
– 200m Ski Erg
– 150m Air Run
CLEAN AND JERKS
– Dumbbell Clean & Jerks
Metcon (Weight)
Deadlift
A) Dead Stop Deadlifts
4 Sets Of 3 @ 70%
B) Touch-and-Go Deadlifts
4 Sets Of 3 @ 75%
Metcon (No Measure)
Extra credit
Accessory: Pulling
3 Sets for Quality:
7 Supinated Grip Feet Elevated Ring Rows (1s Pause At Top Of Each Row)
7 Double Dumbbell Hammer Curls
7 Romanian Deadlifts @ 40%
Rest as Needed.