CrossFit – Mon, Jun 5

CrossFit GonzStrong – CrossFit

Back squat 5 heavy rep (Weight)

Back Squat



Build To A Heavy Set of 5

Talk Task (AMRAP – Reps)

“Tall Task”

AMRAP 3 x 5 Rounds:

30 Wallballs 20 / 14 lb to 10/9ft.

Max Calorie Row

Rest 1 Minute Between Rounds.

– With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 quick sets works great if your breaks are less than 10s. 4-6 quick sets works great if your breaks are less than 5s.

– After the first round, we’ll have a feel for the number of calories we’ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

– Transition quickly to the rower to not waste any time!

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

– 20 Empty Barbell Thrusters

– 40 Air Squats

MAX CALORIE ROW

– Max Cal Ski

– Max Cal Bike

– Max Cal Air Run

– Max Shuttle Runs (25ft Out + 25ft Back)

– Max Burpees

Metcon (Checkmark)

Extra

Grunt Work



8 Rounds For Time:

4 D-Ball Over Shoulder 150 / 100 lb

20% Max Bar Muscle-ups 3

Rest 4 Minutes Before Starting Gymnastics Conditioning

(Next Piece)

Gymnastics Conditioning



AMRAP 8:

4 Shuttle Runs

2 Wall-Facing Handstand Push-ups*

*Add 2 Reps Every Round