CrossFit – Fri, Sep 1

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

Bench Press (Weight)

*Do a set every 2 minutes.

3 Bench Press @ 8/10 RPE

2 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 9.5/10 RPE

1 Bench Press @ 10/10 RPE

Brand and Andy (AMRAP – Reps)

Partner Throwdown Friday!

5 Sets

AMRAP 2 minutes-

Partner 1: 6 Overhead Squats (135/95)

Partner 2: 6 Box Jumps (30/24 high)

*Both complete and switch

-then-

Max Synchro Burpee Pull Ups (chest on ground for synchro)

-rest 2 minutes b/t sets-

_____________________________

Individual Version:

5 Sets

AMRAP 2 minutes-

6 Overhead Squats (135/95)

6 Box Jumps (30/24)

-then-

Max Burpee Pull Ups

-rest 2 minutes b/t sets-

Extra 9/1/23 (Checkmark)

For Time:

20 Box Bar Muscle Ups [Set box height so bar is at chin level]

30 Crossbody Toes To Bar

–rest 2 minutes–

30 Crossbody Toes To Bar

20 Box Bar Muscle Ups [Set box height so bar is at chin level]

Kettle bell work

10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE

10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE

10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE

Mini Pump

4 Rounds

10 Barbell Drag Curls @ RPE 7/10

10 Standing KB Crush Grip French Press @ RPE 7/10

-Rest 2-3 min b/t rounds-