9/14/20

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Oly Technique A – Overhead Squat

In a 10:00 Window:

Build a 2-Rep Heavy

All repetitions are taken from the rack.

Oly Technique B – Snatch Balance

6 Sets, resting as needed between:

Set 1 – 3 Reps

Set 2 – 3 Reps

Set 3 – 2 Reps

Set 4 – 2 Reps

Set 5 – 1 Rep

Set 6 – 1 Rep

Speed demon (Time)

Conditioning

“Speed Demon”

AMRAP 3’s, resting 3:00 between

200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)

200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)

200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)

200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)