CrossFit – Thu, Sep 14
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 for real wod 😉 (Time)
5-6 rounds
400 m jog
10 kb high pulls
10 kb goblet squats
all light weight
Lasagna (Time)
Saturday wod
3 Snatch @ 5.5/10 RPE
2 Snatch @ 6/10 RPE
1 Snatch @ 6.5/10 RPE
3 Snatch @ 5.5/10 RPE
2 Snatch @ 6/10 RPE
1 Snatch @ 6.5/10 RPE
1 Snatch @ 6.5/10 RPE
1 Snatch @ 6.5/10 RPE
2 Clean and Jerk @ 5.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 5.5/10 RPE
2 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 6.5/10 RPE
5 Wide Stance Box Squat @ 6/10 RPE
5 Wide Stance Box Squat @ 7/10 RPE
5 Wide Stance Box Squat @ 8/10 RPE
5 Wide Stance Box Squat @ 9/10 RPE
5 Wide Stance Box Squat @ 10/10 RPE
For time:
150 Double Unders
50 GHD Sit Ups (weighted sit ups)
150ft Handstand walk (bear crawl)
50 GHD Sit Ups
150 Double Unders