Brooke Gonzalez:

CrossFit GonzStrong – CrossFit

Metcon (Time)

Optional Active Recovery

For Time:

200 Meter Row

20 weighted Sit-ups (25/15)

200 Meter Row

19 Weighted Sit-ups

200 Meter Row

18 Sit-ups

…

200 Meter Row

1 AbMat Sit-up

Metcon (No Measure)

Swim

Warm Up:

300m (Any Style)

Drills:

4 x 100m Kick

Rest As Needed

Main Sets:

[2 Sets]

1 x 200 Pull, Rest 20s

2 x 100, Rest 15s

1 x 150 Pull, Rest 20s

2 x 75, Rest 15s

Cool Down:

150m (Any Style)

Metcon (No Measure)

Saturday workout

Squat clean

-build to a heavy triple

– Reps do not need to be “touch and go.”

– Take up to 10 seconds of rest between each clean.

– Rest as needed between each triple attempt.

– Enter heaviest triple.

Split Jerk

-build to a heavy triple

– Barbell should be taken from a rack or blocks.

– If using blocks, take up to 10 seconds of rest between each split jerk. If using a rack, you’ll need to bring the bar back down to the shoulders each rep.

– Rest as needed between each triple attempt.

– Enter heaviest triple.

“Mani-Pedi”

For Time:

500 Meter Row

30 Toes to Bar

15 Clean & Jerks

500 Meter Row

20 Toes to Bar

10 Clean & Jerks

500 Meter Row

10 Toes to Bar

5 Clean & Jerks

500 Meter Row

Barbell: 135 / 95 lb

Extra credit

Bar Muscle-up Conditioning

For Time:

15 cals on bike

15 Bar Muscle-ups

10 cals bike

10 Bar Muscle-ups

15 cals on bike

5 Bar Muscle-ups

Sled Weight: 105 / 80 lb