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