Saturday
CrossFit GonzStrong – CrossFit
Warm-up
Metcon
Excalibur (Time)
For Time:
800 Meter Run
7-5-3:
Ring Muscle-ups
Power Snatches (135/95)
800 Meter Run
7-5-3:
Ring Muscle-Ups
Power Snatches (135/95)
800 Meter Run
STIMULUS DESCRIPTION:
After completing the opening 800-meter run, work through all reps of the 7-5-3 couplet before moving on to the next run
Repeat this flow for the remainder of the workout
The intended time range for this workout is between 14-22 minutes
RING MUSCLE-UPS
If you have 10+ unbroken ring muscle-ups when fresh, complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “subs”
Some volume modifications from the 30 total reps could be:
6-4-2 (24 Total Reps)
5-3-1 (18 Total Reps)
2-2-2 (12 Total Reps)
SUBS
800 METER RUN
-1,000 Meter Row
-50/35 Calorie Echo Bike
RING MUSCLE-UPS
-Reduce Reps
-Jumping Ring Muscle-ups
-Banded Strict Ring Muscle-up