
CrossFit Gunnison
Wed. Sept. 14, 2022
For Time
21-15-9 calorie Bike
10 Hang Power Clean (185/125)
Directly into...
21-15-9 calorie Row
10 Dumbbell Box Step-Ups (24/20 in, 2×50/35 lb)
15-20min Mobility
For Time
21-15-9 calorie Bike
10 Hang Power Clean (185/125)
Directly into...
21-15-9 calorie Row
10 Dumbbell Box Step-Ups (24/20 in, 2×50/35 lb)
15-20min Mobility
Push Jerk 5 sets of 3 reps From the rack, add as you go. 5rds For Time: 12 Toes to Bar 12/10cal Row/Bike 12 Handstand Push-Ups 10 Hang Power Clean (155/105)
Back Squat 1 set of 5 reps @50-55% 1 set of 3 reps @65% 1 set of 2 reps @70% (same weight as last time) 1 set of 2 reps @75% -then- 6 sets of 3 reps, 78-80% of 1RM 2rds (6min Cap) 15 Push Ups 30 Alt F
Every 2min x 6 Sets: Snatch High Pull + Power Snatch + Hi Hang Snatch Start at 45%, adding 12min AMRAP 24 Alt. DB Snatch (50/35) 6 Burpee Pull-Ups