CrossFit – Sun, Aug 20
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