CrossFit – Thu, Aug 17

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

Luv me sum Ro (AMRAP – Rounds and Reps)

Partner recovery wod

25 min amrap

200m farmers carry (50/35)

75 airsquats

50 pushups

25 db step ups (24/20)

*one person works while waiting partner holds a plank

Individually: same thing just split up the reps

Maui Strong (Time)

Saturday WOD

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

3 Snatch @ 6.5/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8.5/10 RPE

1 Snatch @ 9/10 RPE

3 Clean and 1 Jerk @ 6/10 RPE

2 Clean and 1 Jerk @ 6.5/10 RPE

1 Clean and 1 Jerk @ 7/10 RPE

3 Clean and 1 Jerk @ 6.5/10 RPE

2 Clean and 1 Jerk @ 7/10 RPE

1 Clean and 1 Jerk @ 7.5/10 RPE

1 Clean and 1 Jerk @ 7/10 RPE

1 Clean and 1 Jerk @ 8/10 RPE

1 Clean and 1 Jerk @ 8.5/10 RPE

1 Clean and 1 Jerk @ 9/10 RPE

Maui Strong

808m Row

80 Double Unders

80 Air Squats

80 Alt DB Snatches

80 Air Squats

80 Double Unders

808m Row