Spice Girls

CrossFit GonzStrong – CrossFit

Backsquat 9,7,5,3,1 reps (Use your phone for a clock.)

Back Squat

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”. Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Spice Girls (Weight)

“Spice Girl”

For Time:

21 Power Snatches (95/65)

5 Rounds of “”Cindy””

21 Overhead Squats (95/65)

5 Rounds of “”Cindy””

21 Squat Snatches (95/65)
Cindy

5 pullups

10 push ups

15 air squats

*use your phone to time your self

Metcon (No Measure)

Body Armor

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups