CrossFit Gunnison
Tues. Nov. 30, 2021
Back Box Squats (22)
2-3 Warm Up Sets
-then-
6 sets of 4 reps
All sets at 75-80%
Or same weight as last time.
4rds For Time:
20 KB Swings (70/53)
15 Wall Balls (20/14)
10 Pull-Ups
Back Box Squats (22)
2-3 Warm Up Sets
-then-
6 sets of 4 reps
All sets at 75-80%
Or same weight as last time.
4rds For Time:
20 KB Swings (70/53)
15 Wall Balls (20/14)
10 Pull-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)