CrossFit – Thu, Nov 2
Announcements
Competition November 11th
The Forge: Team Comp
male/male female/female
intermediate and scaled
$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that
Come out and Play! Link below:
https://competitioncorner.net/events/11011/details
Ask Lyanne if you have questions.
CrossFit GonzStrong – CrossFit
Recovery wod 11/2/23 (Time)
21-15-9
Russian KBS
goblet squats
Kb high pulls
800 m run
21-15-9
Slam balls
kb step ups (one kb)
800m run
*you choose recovery weight
It’s just a bunch of hocus pocus (AMRAP – Reps)
Saturday WOD
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE
AMRAP 8 minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Toes to Bar
-rest 5 minutes-
For Time
“Erase your reps” (start where you left off and go in reverse)
*Score this time in notes.
10 Rounds
12 Dumbbell Deadlifts (2×50/2×35)
12 Dumbbell Bench Press (2×50/2×35)