CrossFit – Thu, Sep 28
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 9/28/23 (Time)
2 rounds
500 m row nice n easy
20 light goblet squats
500m run
20 light kbs swings
500 m row
then
straight into
50 situps
50 vups
Potato Salad (Time)
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
2 sets (1 set every 15 minutes)
In a 2:30 Window:
12 Power Snatches (115/80)
72 Double Unders
Max Calorie Echo Bike in the time remaining
*Perform @ 95% effort (just shy of all-out effort)
**Ideally everything is unbroken and fast!
Row & Run Combos
2 sets:
3min Row at RPE3,
400m run at RPE7,
400m run at RPE3,
75sec Row at RPE7,
90sec Row at RPE3,
200m run at RPE7,
200m run at RPE3,
15sec Row at RPE7,
30sec Row at RPE3.
-Rest 5min b/t sets-