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%