CrossFit – Fri, Oct 6

Announcements

Competition November 11th

The Forge: Team Comp

male/male female/female

intermediate and scaled

$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that

Come out and Play! Link below:

https://competitioncorner.net/events/11011/details

Ask Lyanne if you have questions.

CrossFit GonzStrong – CrossFit

Metcon (Time)

Partner Throwdown Friday!

3 Sets: (1 set every 8 minutes)

200m Run (Together)

Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”)

Partner 2: 20 GHD Sit Ups

*Both working at the same time and complete each movement

200m Run (Together)

Individual Version

3 Sets: (1 set every 8 minutes)

200m Run

10 Dumbbell Box Step Overs (2×50/35) (24”/20”)

20 GHD Sit Ups

200m Run

In the hole front squats (Weight)

Do a set every 2 minutes.

3 In the Hole Front Squat @ 6/10 RPE

3 In the Hole Front Squat @ 6.5/10 RPE

3 In the Hole Front Squat @ 7/10 RPE

3 In the Hole Front Squat @ 7.5/10 RPE

3 In the Hole Front Squat @ 8/10 RPE

Extra 10/6/23 (Checkmark)

3 Sets

10 Clean Shrugs (use straps) (heavy)

5 Renegade Row (Dumbbell Push Up + Right arm out and in + left arm out and in)

12 Goblet Hold Box Step Downs (6 each leg)

5 Strict Press @ 6/10 RPE

4 Strict Press @ 7/10 RPE

3 Strict Press @ 8/10 RPE

2 Strict Press @ 9/10 RPE

1 Strict Press @ 10/10 RPE

6 Strict Press @ 8/10 RPE

6 Strict Press @ 9/10 RPE

4 Snatch Deadlift @ 8.5/10 RPE

4 Snatch Deadlift @ 8.5/10 RPE

4 Snatch Deadlift @ 8.5/10 RPE

4 Snatch Deadlift @ 8.5/10

10 rounds

10 db bench press (50/35)

1 legless rope climb (2 rope climbs)