CrossFit – Thu, Jan 26

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A

Option B: Active Recovery WOD



5-7 Rounds For Quality:

10 Single Dumbbell Devil’s Press

20 AbMat Sit-ups

30 Single Dumbbell Box Step-Ups (24″/20″)

Dumbbells: 50 / 35 lb

Chipotle (Time)

Option B

Power Snatch



7 Unbroken Sets For Time:

4 Reps @ 60% 1RM 72LB

*Percentage Based Off 1RM Power Snatch

Deadlift



On the 3:00 x 3 Sets:

3 Reps @ 88% 251LB

*Percentage Based Off 1RM Deadlift

“Chipotle”

For Time:

1,000 Meter Run

8 Rope Climbs (15ft.)

60 Bar-Facing Burpees

40 Toes to Bar

20 Deadlifts 275/185 lb

Time Cap: 20 Minutes

Dumbbell Bench + Dumbbell Thruster



For Time [12 Minute Cap]:

1-2-3-4-5-6-7-8-9-10:

Dumbbell Bench Press

Dumbbell Thruster

Dumbbell: 50 / 35 lb’s

Ring Midline Accessory



5 Sets For Quality:

:30 Ring Plank /:30 Rest

:30 Ring Side Plank (L) / :30 Rest

:30 Ring Side Plank (R) /:30 Rest