CrossFit – Fri, May 3

CrossFit GonzStrong – CrossFit

Snatch build 5/3/24 (Weight)

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

The final frontier (Time)

Buy in 100 ft Handstand Walk or modified cran walk or bear crawl

21 Deadlifts (205/155)

21 hspus

15 Deadlifts (205/155)

15 hspus

9 Deadlifts (205/155)

9 hspus

buy out 100ft handstand walk or crab walk or bear crawl

Extra 5/3/24 (Checkmark)

700m at RPE8, 1 Min Rest

100m Controlled Sprint at RPE9

-Rest 2 Min-

600m at RPE8, 1 Min Rest

100m Controlled Sprint at RPE9

-Rest 2 Min-

500m at RPE8, 1 Min Rest

100m Controlled Sprint at RPE9

-Rest 2 Min-

400m at RPE8, 1 Min Rest

100m Controlled Sprint at RPE9

-Rest 2 Min-

300m at RPE8, 1 Min Rest

100m Controlled Sprint at RPE9

-Rest 2 Min-

1600m at RPE4-5