CrossFit – Thu, Oct 12

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

Nailed it (Time)

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

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

Saturday wod

5 Sets (1 set every 6 minutes)

50 Double Unders

2 Rope Climbs

10 Dumbbell Snatches (60/35)

2 Rope Climbs

50 DUs

Thursday Recovery WOD (AMRAP – Rounds and Reps)

20 min amrap

50 feet double db farmers carry (you choose weight)

15 Russian KBS (you choose weight)

15 goblet squats (choose weight)

50 feet double db farmers carry

300m run