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