CrossFit – Thu, Aug 31

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

Hey you guys (AMRAP – Rounds and Reps)

Saturday workout:

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 10/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 10/10 RPE

5 Back Squat @ 6/10 RPE

4 Back Squat @ 6.5/10 RPE

3 Back Squat @ 7/10 RPE

2 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 10/10 RPE

hey you guys!

AMRAP 10 Minutes

12 Deadlifts (185/125)

9 Hang Cleans (185/125)

6 Push Jerks (185/125)

*Each round must remain unbroken

Recovery Wod 8/31/23 (AMRAP – Reps)

EMOM 25 mins

Min 1 : 12-15 kbs (45/25)

Min 2: plank

Min 3: 20 Russian twist (25/15)

Min 4: 12-15 KB High Pull

Min 5 : Max bike cals *score here