CrossFit Gunnison
Fri. Oct. 7, 2022

EMOM X 12
1 Box Back Squat
All sets at 88% 1RM or 5-10lb more than last time
-take 5 sets to warms up to %-
8min Ladder
4-8-12-16-20…
Alt Pistol Squats
Left Side DB Hang Clean
Right Side DB Hang Clean
EMOM X 12
1 Box Back Squat
All sets at 88% 1RM or 5-10lb more than last time
-take 5 sets to warms up to %-
8min Ladder
4-8-12-16-20…
Alt Pistol Squats
Left Side DB Hang Clean
Right Side DB Hang Clean
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)