CrossFit – Thu, Jan 19

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A

Active Recovery WOD



10 Rounds For Quality:

8 Kettlebell Swings 50 / 35 lb

3 Shuttle Runs

8 Burpee Box Jump Overs (24″/20″)

3 Shuttle Runs

1 Shuttle Run = 25ft. Out + 25ft. Back (50ft. Total)

Metcon (Checkmark)

Option B

Saturday WOD

Squat Clean & Jerk



On the 2:30 x 6 Sets:

Set 1: 2 Reps @ 68% 112LB

Set 2: 2 Reps @ 73%

Set 3: 1 Rep @ 78%

Set 4: 1 Rep @ 76%

Set 5: 1 Rep @ 81%

Set 6: 1 Rep @ 83%

*All Percentages Based Off 1RM Clean & Jerk

*Athletes Can Push Jerk or Split Jerk

“Abbate”



For Time:

1 Mile Run

21 Clean & Jerks

800 Meter Run

21 Clean & Jerks

1 Mile Run

Barbell: 155 / 105 lb

Handstand Walk + Overhead Walking Lunge



AMRAP 10:

1 Handstand Walk Segment

1 Overhead Walking Lunge Segment

2 Handstand Walk Segments

1 Overhead Walking Lunge Segment

3 Handstand Walk Segments

1 Overhead Walking Lunge Segment

…Continue To Add 1 HSW Segment Every Round

1 Segment = 25ft.

Barbell: 95 / 65 lb

Olympic Strength Accessory



On the 3:00 x 3 Supersets:

3-6 Barbell Good Mornings

3-6 Barbell Bent Over Rows

*Athlete’s Choice On Weights