CrossFit – Thu, Sep 21
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: High Scherpereel (Time)
Thur Stretch Session 20-25 Mins
Recovery WOD
“ High Scherpereel”
5 RFT
10 KBS
10 Cal Bike or Row
10 Weighted SUs
10 Box Step Ups
10 DB Cleans
Weights & box height are athlete’s choice
Nashville Hot (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
18 Back Rack Barbell Step Up @ 6/10 RPE
18 Back Rack Barbell Step Up @ 6.5/10 RPE
18 Back Rack Barbell Step Up @ 7/10 RPE
18 Back Rack Barbell Step Up @ 7.5/10 RPE
For time
15 Thrusters (155/105)
-rest until 2:00-
50’ Handstand walk (1 Pirouette every 25ft)
-rest until 4:00-
15 Overhead Squats (155/105)
-rest until 6:00-
50’ Handstand walk (1 Pirouette every 25ft)
-rest until 8:00-
15 Thrusters (155/105)