9/8/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Option B: “Easy As 1-2-3” (Modified)

3 Rounds:

AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg

Rest 1 Minute

AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg

Rest 2 Minutes

AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg

Rest 3 Minutes

Dumbbell: 50 / 35 lb

Metcon (No Measure)

Saturday wod

Power Clean & Hang Squat Clean

5 Sets:

1 Power Clean + 1 Hang Squat Clean @ 65-70% 110LB – 119LB

Rest As Needed Between Sets.

Wod: 911

9 round

200 m run

20 burpees

11 kbs (52/35)

OR

“Always Remembered”

https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-toes.mp4

[Teams of 2]

Buy-In: 2001 Meter Row

4 Rounds:

9 Rope Climbs (15ft.)

11 Bear Complexes 135 / 95 lb

Cash-Out: 2977 Meter Row

1 Bear Complex:

1 Power Clean

1 Front Squat

1 Shoulder To Overhead

1 Back Squat

1 Shoulder To Overhead