CrossFit – Tue, Aug 29

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

Deadlift (Weight)

5 Deadlift @ 6/10 RPE

4 Deadlift @ 6.5/10 RPE

3 Deadlift @ 7/10 RPE

2 Deadlift @ 7.5/10 RPE

1 Deadlift @ 8/10 RPE

1 Deadlift @ 8.5/10 RPE

1 Deadlift @ 9/10 RPE

1 Deadlift @ 9.5/10 RPE

1 Deadlift @ 10/10 RPE

Goonies never say die (Time)

4 Sets:

400m run

-Rest 1 minute-

Row 500 meters

-Rest 1 min

Bike 2.0 kilometers

-rest 2 mins

*score is the slowest time out of the 4 sets

Extra 8/29/23 (No Measure)

strict Press

5 Barbell Strict Press @ 7.5/10 RPE

4 Barbell Strict Press @ 8/10 RPE

3 Barbell Strict Press @ 8.5/10 RPE

1 Barbell Strict Press @ 9/10 RPE

1 Barbell Strict Press @ 9.5/10 RPE

1 Barbell Strict Press @ 10/10 RPE

Backwards Sled Walk 10 minutes (light)

-into-

20 minutes moving smooth through

100ft Sandbag Carry (150/100)

150ft Sled Push (empty)

75ft Handstand Walk

150ft Farmers Carry (2×70/50)