CrossFit GunnisonJan 21, 20211 min readThur. Jan. 21, 2021Sumo Deadlift2 set of 5 reps at 55-65%1 set of 3 reps at 70%4 sets of 3 reps, every rep w/ 3 sec decentAll sets at 75% 1RMOr 5-10lb heavier than last time9min Ladder3-6-9-12-15...Power Snatch (115/80)Chest to Bar Pull-UpsClass Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=509389928
Sumo Deadlift2 set of 5 reps at 55-65%1 set of 3 reps at 70%4 sets of 3 reps, every rep w/ 3 sec decentAll sets at 75% 1RMOr 5-10lb heavier than last time9min Ladder3-6-9-12-15...Power Snatch (115/80)Chest to Bar Pull-UpsClass Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=509389928
Fri. April 19, 2024"QUARTERFINAL WORKOUT #1" 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbb
Thur. April 18, 202410min Partner WOD P1: Bike for cals P2: 1rd 10 Push Press (115/75) 8 Bar Facing Burpee Over Bar 3rds NFT 14 Alt. Dbl KB Front Rack Lunges 14 Bicep Curls 14 Lateral Raise
Wed. April 17, 20245min AMRAP 15 Pull-Ups 15 Deadlifts (185/125) -3min Rest- 5min AMRAP 10 Chest to Bar Pull-Ups 10 Deadlifts (225/155) -3min Rest 5min AMRAP 5 Bar Muscle Ups 5 Deadlifts (275/185) Mobility Finisher