CrossFit – Thu, Feb 22

CrossFit GonzStrong – CrossFit

Recovery wod 2/21/24 (Checkmark)

Emom 25 mins

Min 1: 150m run

Min 2: 10 goblet squats

Min 3: 10-15 pushups

Min4: 10 db step ups

Min 5: bent over rows (5 each arm with dbs)

*you choose the weights and dbs

Miracle child (Time)

Saturday wod

1 Snatch @65-80% (Every 45 Sec) x 15 Sets

1 Clean + Pause Split Jerk @65-80% (Every 45 Sec) x 15 Sets

10 Double DB Bulgarian Split Squats @ 6/10 RPE

10 Double DB Bulgarian Split Squats @ 6.5/10 RPE

10 Double DB Bulgarian Split Squats @ 7/10 RPE

10 Double DB Bulgarian Split Squats @ 7.5/10 RPE

10 Double DB Bulgarian Split Squats @ 8/10 RPE

*Bulgarian Split Squat: 5 each leg

For Time

15 Ring Muscle Ups

40 GHD Sit Ups

20 Burpee Box Jump Overs (24/20)

5 sets

:45 on/:15 off

1. Calorie Bike Erg

2. Wall Walks (1 rep every 9-11 seconds)

3. Calorie Ski Erg

4. Sandbag Cleans (100/70 (1 rep every 5-7 seconds)

5. Jog

6. Farmers Carry (2×70/50)