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