9/21/20

CrossFit GonzStrong – CrossFit

hang sqt snatch 6×2 (Weight)

hang squat snatch 6×2

2 rep max
set 1: 50% of 1rm sqt snatch

set 2: 53%

set 3: 56%

set4: 59%

set 5: 62%

set 6: 65%

* is NOT touch in go, it is a short reset

Front sq complex: 6×2 (Weight)

Front Squat Complex

6 Sets of 2

1 Pausing Front Squat (2s in the bottom)

1 Front Squat

Set 1: 60% of 1rm. Set2: 63%. Set3: 66% set4: 69%

set5: 72% set 6:75%

Dodgeball (Time)

“Dodgeball”

10 Rounds:

15 Wallballs (20/14)

200m Run
– round should be bw 1:30-2:00 mins

* TIME CAP 25 mins

*Recovery is on the run

*Big chunks of the wall ball reps

Metcon (Time)

IF IT RAINS (just in case the weather acts up)

For time:

500m row

50 wallballs

50 db steps ups (45/25)

50 DUS (100singles)