171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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September 29, 2017

1. Warm Up - 10 Minutes

1a. Mobility - 3 Minutes

2. Technique/Skill - 20 Mintes

3. Rehearsal - 5 Minutes

4. Metcon - 20 Minute Cap

3 RFT:

500 Meter Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)

September 28, 2017

1. Warm Up - 13 Minutes

2. Strength/Weightlifting - EMOM x 12

1st minute- Overhead Squat

2nd minute- Snatch Balance

*work up to 70%

3. Metcon 3:00 Minutes x 4 Rounds

50 Double Unders (2:1 singles)

10 Barbell-Facing Burpees

Max Push Presses in Time Remaining (115/80)

September 27, 2017

1. Warm Up - 15 Minutes

2. Metcon - AMRAP x 7

Lurong Challenge #2

"Jackie MAX"

Row 500m

25 Thrusters

15 Ring Rows

September 26, 2017

1. Warm Up - 8 Minutes

2. Technique/Skill - 20 Minutes

3. Metcon - AMRAP x 15

18 Calorie Row

15 Wall Balls (20/14)

12 Alternating Kettlebell Snatches (6 R/L) (53/35)

9 Toes to Bar

September 25, 2017

1. Warm Up - 15 Minutes

2. Technique/Skill - 20 Minutes

3. Metcon - 20 Minute Cap

400 Meter Run, 40 Overhead Squats 45/35

400 Meter Run, 40 Thrusters

400 Meter Run, 40 Front Squats

September 22, 2017

1. Warm Up - 10 Minutes

1a. Mobility -2 MInutes

2. Technique and Skill - 20 Minutes

3. Metcon - "Captain Crunch”
AMRAP x 4
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00

AMRAP 4:
2 rounds:
12 Dead...

September 21, 2017

1. Warm Up - 10 Minutes

1a. Mobility - 5 Minutes

2. Technique & Skill -15 Minutes

3. Metcon - 30 Minute Cap

“Playground”

1 Mile Run

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run

15 Kettlebell Swings 

15 Goblet Squats 

400 Meter Run

9 Kettlebell Swings

9 Goblet...

September 19, 2017

1. Warm Up - 5 Minutes

2. Strength - 20 Minutes

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

Aim to rest approximately 2 minutes between each set.

3 Back Squats @ 80%

1 Back Squat @ 85%

3 Back Squats @ 80%

1 Back Squat @ 87% 

3 Back Squats @ 80%

1 Back Squat @ 90%

3. Technique - 10 Min...

September 18, 2017

1. Warm Up - 15 Minutes

2. Technique & Skill - 15 Minutes

3. Metcon - AMRAP x 20

7 Power Cleans 135/95 

7 Burpees

250 meter Row

September 15, 2017

1.  Warm Up - 10 Minutes

2. Technique & Skill - 20 Minutes

2a. Rehearsal 

3. Metcon - 5 RFT (20 Minute Cap)

“Blitzen”

20/15 Calorie Row

10 Thrusters 115/80

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December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

December 3, 2019

December 2, 2019

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