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Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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March 31, 2017

Warm Up and then Burgener Warm Up

AMRAP 20 mins

9 Power Snatches, 95/65 lbs

6 Overhead Lunges, 95/65 lbs

3 Overhead Squats, 95/65 lbs

March 30, 2017


Metcon
50 Calorie Row
Directly into…
5 Rounds: 10 Burpees, 10 Toes to Bar
Directly into…
50 Calorie Row 

March 30, 2017

Warm Up, loosen up, get jiggy with it (20 mins)

Metcon (30 min Cap)
"Kudzu"
100 Deadlifts (225/155)
5 Box Jump EMOM (24/20")

Aw yeah.. you're welcome 🦍 

March 28, 2017

A) With 30 Minute Running clock:
Warm Up then
Strength -
Find 3RM Strict Press

B) Metcon - AMRAP x 13
200m Sprint
5 Push Press 155/105
10 Lateral Bar Over Burpees 

March 23, 2017

Warm Up

Metcon

For Time:

1500m Row

15 Double Kettlebell Squat Cleans 44/30

1000m Row

10 Double Kettlebell Squat Cleans

500m Row

5 Double Kettlebell Squat Cleans

*each clean resets from the swing

March 21, 2017

Warm Up - 15 Minutes

Metcon - 20 Minute Cap

10 Overhead Squats 75/55

100 Abmat Sit ups

100 Double Unders

10 Overhead Squats

80 Abmat Sit ups

80 Double Unders

10 Overhead Squats

60 Abmat Sit ups

60 Double Unders

10 Overhead Squats

40 Abmat Sit ups

40 Double Unders

10 Overhead Squats

2...

March 16, 2017

Metcon

3x AMRAP 5 mins:

5 Pull-ups

10 Push-ups

15 Squats

*Rest 5 mins between each cycle. For each cycle restart the AMRAP.

*Athletes will do 100 double unders DURING 5 minute rest period after each AMRAP. (work faster=rest longer)

And then..

Mobility & Recovery (30 mins)

17...

March 15, 2017

1. Warm Up

2. Buy In - 150 Double Unders (2:1)

Then...

3. 5 RFT

21/15 Calorie Row

15 Wallballs 20/14

9 Burpees Bar Touches

March 14, 2017

1. Warm Up & Mobility (25 mins)

After DT yesterday and 17.3 let's roll out those kinks and stretch those limbs a bit then deload 🦍

2. Metcon (25 min CAP)

3 Rounds For Time

30 Push Press 75/55

20 ABMAT Sit Ups

30 Kettlebell Swings 44/30

20 Box Jump Overs 24"/20"

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December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

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December 2, 2019

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