CrossFit – Thu, Jan 18
CrossFit GonzStrong – CrossFit
Gala (Checkmark)
16:00-46:00
Saturday WOD
30 Minute EMOM
Minute 1: 15 Kettlebell Swings (70/53)
Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side)
Minute 3: 1 Round of Strict Cindy
Minute 4: Max unbroken V Ups
Minute 5: 1 Minute Recovery Bike
*Strict Cindy
5 Strict Pull Up
10 Push Up
15 Air Squat
EMOM 8 Minutes
4 Power Clean and Jerks (155/105) or 55-60% 1RM Power Clean and Jerk
Take 10 minutes to build to a heavy Back Squat (try making bigger jumps!)
-Then-
Take 85% of that single and hit for 3 singles
Take 10 minutes to build to a heavy Back Squat (try making bigger jumps!)
-Then-
Take 85% of that single and hit for 3 singles
3 rounds
1000m Bike Erg
40 Abmat Sit Ups
-rest 3 minutes-
5 rounds
1000m Bike Erg
20 GHD Sit Ups
Recovery wod 1/18/24 (Time)
Buy in
1000m row
50 goblet sqts
40 pushups
30
20 db thruster
10 db step ups
Buy out 1000 row
*your choice on weight