COVID 12

6
Apr

COVID 12

CrossFit GonzStrong – CrossFit

EMOM Front Squat 10 mins

EMOM 10 mins

6 front squats
IF YOU HAVE A BAR AND PLATES* you can also do this with your dumbbels just more reps each round

EMOM 10 mins Hang squat snatch (*If you have bar and plates )

EMOM 10 mins

6 hang squat snatch
* YOU CAN ALSO DO THIS WITH DUMBBELL SNATCHES TOO JUST ADD REPS

Metcon (5 Rounds for time)

EVERY 5 MINUTES for 25 minutes COMPLETE THIS REPS AND THEN REST

21 cal row or you can do 400m run/ or do 100DUS

20 DB Snatches (45/25)

10 DB Thursters (95/65)
*if you not making the 5 minutes, then cut the run or cut your reps

* each round is for time and you go right again with the next round at the 5

*you should be done with 1:30 or more to rest the rest of the 5 mins.

Metcon (Time)

WOD WITH OUT WEIGHT

EVERY 5 minutes for 25 minutes complete the following

200 m run/ 100 DUs/ 200 singles

20 push ups

20 mt climbers

10 sit ups