CrossFit – Thu, Dec 8

CrossFit GonzStrong – CrossFit

Recovery (Time)

Option B: Active Recovery WOD

8 Rounds For Time:

1,000/800m Bike

10 Burpees

100 Meter Farmers Carry

Dumbbells: 50 / 35 lb ‘s

Saturday wod (Checkmark)

Strict Press



On the 2:30 x 6 Sets:

4-5 Strict Press (58-68%) 67LB – 78LB

*Percentage Based Off 1RM Strict Press

“The 5 Stages of Chief”



5 Rounds x AMRAP 3:

3 Handstand Push-ups

6 Power Snatches 95 / 65 lb

9 Box Jump Overs (24″/20″)

Rest 1 Minute Between Rounds.

Legless Rope Climb Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/legless-rope-climb-knees.mp4

AMRAP 15:

12/10Calorie Bike

1 Legless Rope Climb (15ft.)