CrossFit Gunnison
Fri. Aug. 5, 2022
Front Squats
6 sets of 3 reps 1-1/2 squats
Start at 50%, add as you go
No bounce at the bottom. Finish 5-10lb heavier than last time.
10min Ladder
5-10-15-20….
KB Swings (50/35)
Air Squat
Sit Ups
Front Squats
6 sets of 3 reps 1-1/2 squats
Start at 50%, add as you go
No bounce at the bottom. Finish 5-10lb heavier than last time.
10min Ladder
5-10-15-20….
KB Swings (50/35)
Air Squat
Sit Ups
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)