CrossFit – Thu, Feb 2

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A

Option B: Active Recovery WOD



5 Rounds For Quality:

10 Double Dumbbell Bench Press

200ft. Double Dumbbell Farmers Carry

400 Meter Run

Dumbbells: 50 / 35 lb’s

Metcon (Checkmark)

Saturday wod

Power Snatch



8 Unbroken Sets For Time:

3 Reps @ 65% 1RM 78LB

*Percentage Based Off 1RM Power Snatch

Power Snatch



8 Unbroken Sets For Time:

3 Reps @ 65% 1RM 78LB

*Percentage Based Off 1RM Power Snatch

Deadlift



On the 3:00 x 3 Sets:

1 Rep @ 93%

*Percentage Based Off 1RM Deadlift

“Damn Diane”



3 Rounds for Time

15 Deadlifts 315 / 205 lb

15 Strict Deficit Handstand Push-ups (3.5″/2″)

Time Cap: 10 Minutes

Ski + Burpee + Handstand Walk



For Time [15 Minute Cap]:

60/45 Calorie Ski Erg

45 Bar-Facing Burpees

300ft. Handstand Walk

The Mean Mile



4 Rounds For Time:

100 Meter Kettlebell Front Rack Carry

100 Meter Run

100 Meter Sled Push

100 Meter Run

Sled & Kettlebells: 70 / 53 lb’s