CrossFit – Mon, Aug 21

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

Front Squat+back squat (Weight)

2 Front Squat + 3 Back Squat @ 7.5/10 RPE

2 Front Squat + 2 Back Squat @ 8/10 RPE

2 Front Squat + 1 Back Squat @ 8.5/10 RPE

2 Front Squat + 1 Back Squat @ 9/10 RPE

1 Front Squat + 1 Back Squat @ 9.5/10 RPE

Space invaders (AMRAP – Reps)

EMOM 24 minutes

Minute 1: 200m run (15/12 Row, 12/10 bike)

Minute 2: 15 DB Bench Press (2×50/35)

MInute 3: 2 rope climbs

Minute 4: Max Clean n Jerks (135/95)

Extra 8/21/23 (Checkmark)

1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6.5/10 RPE

1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7/10 RPE

1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE

1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8/10 RPE

1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8.5/10 RPE

*Pause Snatch Pull: pause at the top of the extension for 1 second.

*Pause Snatch: pause in the receiving position for 3 seconds

5 minutes of:

200 Double Unders

In the remainder of time complete max Handstand Walk in feet.

–rest 2 minutes —

5 minutes of:

Complete 200 foot Handstand Walk

In remainder of time complete max effort Double Unders