CrossFit – Thu, Nov 9

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 (Time)

Your pace and your recovery workout.

1 mile easy

50 sit ups

1 mile easy

50 situps

Chad (Time)

Saturday (Veteren’s day and Hero wod Chad)

3 Snatch Technique Work @ 6/10 RPE

2 Snatch Technique Work @ 6.5/10 RPE

1 Snatch Technique Work @ 7/10 RPE

1 Snatch Technique Work @ 7/10 RPE

1 Snatch Technique Work @ 7/10 RPE

1 Snatch Technique Work @ 7.5/10 RPE

1 Snatch Technique Work @ 7.5/10 RPE

*You must accumulate 5 PERFECT singles.

2 Clean and Jerk Technique Work @ 5.5/10 RPE

2 Clean and Jerk Technique Work @ 6/10 RPE

1 Clean and Jerk Technique Work @ 7/10 RPE

1 Clean and Jerk Technique Work @ 7/10 RPE

1 Clean and Jerk Technique Work @ 7/10 RPE

1 Clean and Jerk Technique Work @ 7.5/10 RPE

1 Clean and Jerk Technique Work @ 7.5/10 RPE

*You must accumulate 5 PERFECT Singles

THANK YOU to all our Veterans!

We have 2 great workouts you can CHOOSE between below.

Option 1: CHAD1000x

Option 2: Move for Independence

Both are fantastic ways to honor our Veterans today!

CHAD

For Time:

• 1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (46/35)

Move for Independence

19:19 AMRAP

1954m Row

As many rounds as possible of:

11 Burpees over Bar

11 Deadlifts (95/65)

11 Shoulder to Overhead (95/65)