15
Dec
12/16/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
Recovery WOD
1000m row
800m run
30 cal bike
800m row
1000m row
Metcon (No Measure)
Saturdays
Clean n jerk
[All Percentages Based Off 1RM Clean n Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
Rest 1-3 Minutes Between All Sets.
Back squats
[All Percentages Based Off 1RM Back Squat]
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
Rest 1-3 Minutes Between All Sets.
Sager wager
5 Rounds For Time:
60 Double Unders
15 Overhead Squats 135 / 95 lb
3 Rope Climbs (15ft.)