WOD

06/11/2019

By June 4, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

10 PVC Hip Hinge Drills

10 Barbell Goodmornings

10 Barbell RDLs

then grab a bar and throw plates on

Coach checks start positions

-hips, hands, shoulders

then drill slow pulls

floor to knee

knee to hip

floor to knee to hip

Weightlifting

Deadlift (Work Up to Heavy Triple)

RDL (3×7 of Working Sets (Heavy))

Metcon

Choose One:

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Helen V2 (Time)

“Helen” V2

3 Rounds

400 Meter Run

21 KB Swings 70/53

12 Bar Muscle Ups

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