07/13/2020

CrossFit GonzStrong – CrossFit

Warm-up

Weightlifting

Snatch Complex (1:30 x 7 Sets) (7 Rounds for weight)

Snatch Complex

On the 1:30 x 7 Sets:

1 Low Hang Squat Snatch

1 Overhead Squat

Set 1: 65% of 1RM Snatch

Set 2: 68% of 1RM Snatch

Sets 3-7: 71-80% of 1RM Snatch
STIMULUS

DESCRIPTION

Rounds will take place every 90 seconds

These 2 reps should be completed without letting go of the bar

Front Squat [10-8-6-4-2] (5 Rounds for weight)

Front Squat [10-8-6-4-2]

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 69% of 1RM Front Squat

Set 2: 8 Reps @ 74% of 1RM Front Squat

Set 3: 6 Reps @ 79% of 1RM Front Squat

Set 4: 4 Reps @ 86% of 1RM Front Squat

Set 5: 2 Reps @ 94% of 1RM Front Squat

Rest 2 Minutes Between Sets
STIMULUS

DESCRIPTION

Climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequate rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

Metcon

“Jackie Legs” (Time)

For Time:

70/50 Calorie Row

30 Bar Muscle-Ups

50 Overhead Squats (115/85)
STIMULUS DESCRIPTION:

This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”

We have a little bit of everything here: 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement

The intended time range for this 3-station workout is between 10-18 minutes

BAR MUSCLE-UPS:

Reduce Reps

2 C2B + 2 Dips = 1 BMU

Jumping Bar Muscle-ups