8
Dec
12/9/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
Thursday Recovery WOD
30 cals on bike
50 lunges
30 kbs
50 mt climbers
30 kb high pulls
50 airsquats
30 cals on bike
Metcon (No Measure)
In case you wanna do Saturdays workout today TH
Clean and Jerk
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to Heavy Single (No Misses)
Rest 1-3 Minutes Between All Sets.
Back squat
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
Rest 1-3 Minutes Between All Sets.
WOD
For Time:
50 GHD Sit-ups
25 Double Dumbbell Front Squats
5 Rope Climbs (15ft.)
25 Double Dumbbell Front Squats
5 Rope Climbs (15ft.)
25 Double Dumbbell Front Squats
50 GHD Sit-ups
Dumbbells: 50 / 35 lb’s