CrossFit – Thu, Jul 13

CrossFit GonzStrong – CrossFit

Recovery wod (AMRAP – Rounds and Reps)

“Good Press”



AMRAP 20:

40 AbMat Sit-ups

21 Kettlebell Swings 53 / 35 lb

12 Bench Press 135 / 95 lb

Thats Nasty (Time)

Saturday workout:

Squat Snatch



8 Sets For Total Load:

2 Squat Snatches

Rest 1 Minute Between Sets.

Strict Weighted Pull-ups



[For Total Load]:

Set 1: 3 Strict Weighted Pull-ups

Set 2: 3 Strict Weighted Pull-ups

Set 3: 3 Strict Weighted Pull-ups

Set 4: 6 Strict Weighted Pull-ups

Set 5: 6 Strict Weighted Pull-ups

Set 6: 9 Strict Weighted Pull-ups

Rest 1-2 Minutes Between Sets.

“That’s Nasty”



3 Rounds:

500 Meter Row

7-5-3 Ring Muscle-ups

10 Power Snatches 115 / 85 lb

Rest 3 Minutes

3 Rounds:

500 Meter Row

7-5-3 Ring Muscle-ups

10 Power Snatches 115 / 85 lb

Time Cap: 30 Minutes

Grunt Work



3 Rounds For Time:

40 GHD Sit-ups

200 Meter Farmers Carry 70 / 50 lb’s

10 Wall Walks