CrossFit – Wed, Feb 7

Announcements

Bring a friend Friday February 9th! You will need them to like all our social media and schedule a No Sweat Intro!

CrossFit GonzStrong – CrossFit

Snatch pull-+ power snatch (Weight)

*Do a set every 2 minutes.

2 Snatch Pull + 2 Power Snatch @ 65% 1 RM Power Snatch

2 Snatch Pull + 2 Power Snatch @ 68% 1 RM Power Snatch

2 Snatch Pull + 1 Power Snatch @ 70% 1 RM Power Snatch

2 Snatch Pull + 1 Power Snatch @ 73-75% 1 RM Power Snatch

1 Snatch Pull + 1 Power Snatch @ 78-80% 1 RM Power Snatch

Empire State Building (AMRAP – Reps)

6 Rounds:

1 Minute Max Calorie Row

1 Minute Max Burpees

1 Minute Max Double Unders

-Rest 1 Minute-

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Extra 2/7/24 (Checkmark)

3 Sets

14 Dumbbell Bulgarian Split Squats (7 each leg)

50ft Single Arm Farmer Carry (25ft each side) (Heavy)

:30 Side Forearm Plank Holds (Hold top leg up for more advanced version)

AMRAP 45 Minutes

30/24 Calorie Bike Erg

15 GHD Sit Ups

30/24 Calorie Bike Erg

15 Strict Pull Ups (break into 3s)

30/24 Calorie Bike Erg

15 Strict Handstand Push Ups (break into 5s)