Wednesday
CrossFit GonzStrong – CrossFit
Warm-up
Metcon
Rest Stop (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)
STIMULUS DESCRIPTION:
Alternating between 5 minutes on and 5 minutes off in these fast paced intervals
After completing the listed running distance and rounds of “”Cindy””, you’ll complete max squat cleans in the time remaining
With rest built in, the goal is to move quickly and rest as little as possible during the work window
Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round
***Your score for each round will be total squat cleans completed
Your final score for the workout is all three rounds of squat cleans added together
SQUAT CLEANS:
To complete the weights as listed, we recommend having a max squat clean of at least 225/155 (Kilos: 102.5/70)
If you’re not there yet, consider dropping the weights down, at least for the final 2 barbells
CINDY:
1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats
With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken throughout