CrossFit – Thu, Jan 5

CrossFit GonzStrong – CrossFit

Metcon (Time)

Recovery workout

Option A:Active Recovery WOD

https://ctstorageprod.blob.core.windows.net/videos-coaching/push-ups-elbows.mp4

5 Rounds For Time:

30 Sit-ups

20 Push-Ups

300ft. Shuttle Run (12 x 25ft.)

10 Strict Pull-ups

Metcon (Checkmark)

Saturday WOD

Hang Power Snatch



Build To A 1RM

Push Jerks

https://ctstorageprod.blob.core.windows.net/videos-movements/Push Jerks.mp4

On the 2:30 x 6 Sets:

4-5 Push Jerks (58-68%) 96LB – 112LB

*Percentage Based Off 1RM Push Jerk

“The First Cut Is The Deepest”



4 Rounds For Time:

400 Meter Run

3 Rope Climbs (15ft.)

7 Push Jerks 185/ 135

Time Cap: 20 Minutes

Handstand Push-up + Lunge



3 Rounds For Time [15 Minute Cap]:

9-6-3 Deficit Handstand Push-ups

90-60-30ft. Front Rack Walking Lunge

Deficit: (9″7″)

Lunge: 135 / 95 lb

Midline Accessory



5 Supersets For Quality:

12-15 Strict Toes to Bar

60 Seconds Inverted Plank

Rest 1 Minute Between Sets.