CrossFit – Thu, Oct 5

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 (Checkmark)

25 min Emom

min 1: 50 DUS

min 2 :max sit-ups

min 3: kbs-you choose your recovery weight

min 4: 6-10burpees

min 5 rest

You go Glen Coco (2 Rounds for time)

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

16 Back Rack Barbell Step Up @ 6.5/10 RPE

16 Back Rack Barbell Step Up @ 7/10 RPE

16 Back Rack Barbell Step Up @ 7.5/10 RPE

16 Back Rack Barbell Step Up @ 8/10 RPE

2 Sets

20 Bar Facing Burpees

40 Deadlifts (205/135)

20 Bar Facing Burpees

-Rest 2 minutes b/t sets-