9/28/20

27
Sep

9/28/20

CrossFit GonzStrong – CrossFit

Back Squat EMOM 5 (2&1)

EMOM 5 min (Based on repmx back squat)

2 back squats

set 1: 70%

set 2: 73%

set 3: 76%

set 4: 79%

Set 5: 82%

rest 1 min

EMOM 5 mins

1 back squat

set 1: 84%

set 2: 87%

set 3,4,5: 87-96%

WIped Clean (Time)

wiped clean

5 rounds On THE 4mins:

30 air squats

300 meter run

7 clean and jerks (115/85)
We’ll complete the 3 listed movements for time and then the rest with whater time remains in the 4-minute window

*Make sure you have FULL range of motion with air sqts

*You shoudl be able to touch n go sets or have very fast singles

*Record your time for each round

*These round ideally take 3 minutes with 1 min rest to recover…if this is not happening (your weight is TOO HEAVY)

6 sets 1paus 1 hangsqt cl 1split (Weight)

IF YOU HAVE TIME

6 sets on the 1:30

1 pausing hang sat clean

1 hang squat clean

1 split jerk

(based on 1repmx Cln N Jerk)

set 1: 60%

set 2: 63%

set 3: 66%

set4: 69%

set 5: 72%

set 6 75%