20
Dec
12/21/20
CrossFit GonzStrong – CrossFit
Metcon (Weight)
EMOM x16 (8 rounds)
Even minute: 1 front squat
Odd Minute: Back squats
*82% 1RM front squat
-final iteration before reload
-this is at a heavier %
ISA-BALL (AMRAP – Rounds and Reps)
AMRAP 12 mins
3 power snatches 135/95
15 wall balls 20/14
– Want a weigh you can hit 10 in a row wall balls
-Want a weight you can snatch quickly even if you have to single them out
-want fast transitions
-hold on to unbroken wallabies
Metcon (Weight)
Extra Credit
On the 2:00 x 5rounds
1 hang power snatch
1 power snatch
1 hang squat snatch
1 squat snatch
set 1 50%
set 2 55%
set 3,4,5 60%
-foot work is the focus
-we are not building to max, we want weight for perfect reps and perfect form
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