CrossFit Gonzo – CrossFit
Warm-up
Dynamic Warm Up: Snatch (No Measure)
Couch Stretch (Left/Right) for 30sec
Samson Stretch for 30sec
Lateral Lunge (Left/Right) x 30ft
Torokhtiy Pulls x 10 reps
Muscle Snatch x 10 reps
Behind the Neck Press x 10 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Overhead Squat Hops x 5 reps
Weightlifting
Snatch Complex (Weight)
3rep Heavy…barbell can be dropped between reps, but no rest
3 Power Snatch
3 Snatch Pull
3 Power Snatch
Gymnastics
Bar Muscle Up Work
RX=3 Max Sets
Everyone else lets find a piece of the progression to build off of. We wil be doing more of these this cycle.
Toe Tap/Lat Pull Down 3×3
Banded BMU..3,2,1
DB Lat Pull Down 3×5
Metcon
Metcon (Time)
For Time:
200 Double Unders