07/10/2020

CrossFit GonzStrong – CrossFit

Warm-up

Weightlifting

Back Squat “3-6-12” (3 Rounds for weight)

Back Squat “3-6-12”

Back Squat

3 Reps @ 106% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

12 Reps @ 91% of 10RM Back Squat
STIMULUS

DESCRIPTION

Increasing by 3% over last week for this Back Squat piece

We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Clean and Jerk Complex (2:00 x 5 Sets) (5 Rounds for weight)

Clean and Jerk Complex

On the 2:00 x 5 Sets:

1 Low-Hang Power Clean

1 Push Jerk

1 Low-Hang Squat Clean

1 Split Jerk

Set 1: 69% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 79% of 1RM Clean and Jerk
STIMULUS

DESCRIPTION

This piece is a repeat, as we climb 2% over last week

The focus here is to keep the bar close to the body in the clean as you navigate the knees

These 4 reps are designed to be completed without letting go of the bar

“”Low Hang”” is defined as just below the knee

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]

Metcon

“Dirt Nap” (Time)

“Dirt Nap”

3 Rounds For Time:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees
STIMULUS

DESCRIPTION

“Dirt Nap” is a repeat workout last completed on 5.22.19

In this couplet, we have a short-range sprint effort

Try to complete this workout in 4-10 minutes.