Search
  • CrossFit Gunnison

Mon. May 11, 2020

EXCITED TO SEE SOME OF YOU TOMORROW! REMEMBER TO SIGN UP FOR MORNING CLASSES BEFORE 6PM AND THE EVENING CLASSES BEFORE 12PM! SEE BLOG POST AND/OR SPREADSHEET FOR COUNTY FITNESS CENTER PROTOCOLS.

https://docs.google.com/spreadsheets/d/10O7QOORjFAVyR7fGVk3MY84coGVaA2cnnU2gKz939IE/edit?usp=sharing


Warm Up

2rds

250m Row/200m Run

10 V-Ups

20 Superman Pulse

20 Hi Knees

6 Banded Squats

:20 ES Pigeon Stretch


1. Strength

Back Squats

4 sets of 6 reps, adding

Stay light focus on technique


At Home Strength

4rds

16 DB/KB Goblet Squat, stand fast

16 (8ES) Single Leg DB/KB Deadlift


2. Workout of The Day

12min AMRAP

250m Row

9 Deadlifts (95/65)

6 Hang Power Cleans (95/65)

3 Thrusters (95/65)

At Home Workout of the Day

12min AMRAP

200m Run

9 Left DB/KB Deadlifts

6 Left DB/KB Hang Power Cleans

3 Left DB/KB Thrusters

9 Right DB/KB Deadlifts

6 Right DB/KB Hang Power Cleans

3 Right DB/KB Thrusters


27 views0 comments

Recent Posts

See All

Deadlift 5 sets of 5 reps Every rep 3 sec down w/ a reset at the bottom All sets at 55-60% 1RM 14min AMRAP 15 Lateral Burpee Over Bar 18/15cal Row 9 Power Clean (185/125) 1min Rest

Back Squat 3 sets of 10reps 8min Partner WOD P1: AMRAP 10 DB Front Rack Lunges (2x35/20) 10 DB Front Squats (2x35/20) P2: 100m Farmer Carry (2x53/70) 10min Mobility Finisher

NO BARBELL SATURDAY 24TH 8AM AS NORMARL 16min ALT EMOM - ME Unbroken Strict Pull-Ups 1min Rest - :30 ME Bike -1min Rest 12min Ladder 4-8-12-16-20… Strict Handstand Push-Ups Deadlifts (225/175) 16 Wall