Wednesday

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Capacity Builder (AMRAP – Reps)

AMRAP 4:

9 Power Snatches (135/95)

12 Power Cleans (135/95)

15 Push Jerks (135/95)

AMRAP Overhead Squats (135/95)
STIMULUS DESCRIPTION:

Todays Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.

The weight should be something that when fresh, you could complete the first three movements unbroken.

With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.

Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.

Metcon

Kicking and Screaming (AMRAP – Reps)

AMRAP 20:

10 Power Snatches (115/85)

20 Overhead Squats (115/85)

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

We’ll alternate arms every 5 reps for this station

After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead

This should be a load that you are capable of completing for 30+ reps unbroken when fresh “

Body Armor

Metcon (No Measure)

Midline

3 Rounds Not For Time:

1,000 Meter Row

25 Weighted AbMat Sit-ups
SUBS

Row

*800m Run

WEIGHTED ABMAT SIT-UPS

*No weight.

*Box Crunches.

*V-ups