CrossFit – Thu, Oct 26
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 10/26/23 (Time)
3 rounds
800 m row
30 situps
1 min plank
Claude Monet (Time)
Saturday wod
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 @ 7/10 RPE
1 Snatch Technique Work @ 7/10 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 @ 7/10 RPE
1 Clean and Jerk Technique Work @ 7/10 RPE
*You must accumulate 5 PERFECT Singles
2 Sets: (1 Set Every 10 minutes)
6 Rounds of 20.2:
4 Dumbbell Thrusters (2×50/35)
6 Toes to Bar (OR V Ups)
24 Double Unders
*If you are feeling beat up this week and can’t hold intensity for 3 sets, then perform 2 sets and score the slowest set twice.
*Sub V Ups as Rx’d if needed to save your hands with all the pull ups from yesterday.
Extra
5 rounds
10 Bench Press (165/125)
50ft Handstand Walk
-rest 1:1-
3 Rounds
8 Sandbag Cleans (150/100)
4 Rope Climbs