CrossFit – Tue, Jan 16

CrossFit GonzStrong – CrossFit

1/16/23 home work (Checkmark)

100 burpees for time

Or

5 rounds

15 lunges

20 airsquats

25 sit ups

Honey crisp (Time)

6 Sets

10 Toes to Bar

25ft Handstand Walk

10 Ground to Overhead (95/65)

-Rest 1 min Between sets-

Sets 1-3 = Power Snatch

Sets 4-6 = Power Clean and Jerk

Supinated grip row (Weight)

8 Supinated Grip Bent Over Row @ 6.5/10 RPE + 8 Seated Double Dumbbell Strict Press @ 6.5/10 RPE

8 Supinated Grip Bent Over Row @ 7/10 RPE + 8 Seated Double Dumbbell Strict Press @ 7/10 RPE

6 Supinated Grip Bent Over Row @ 8/10 RPE + 6 Seated Double Dumbbell Strict Press @ 8/10 RPE

6 Supinated Grip Bent Over Row @ 8.5/10 RPE + 6 Seated Double Dumbbell Strict Press @ 8.5/10 RPE

4 Supinated Grip Bent Over Row @ 9/10 RPE + 4 Seated Double Dumbbell Strict Press @ 9/10 RPE