1/10/22

9
Jan

1/10/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

10 Reps For Total Load:

1 Power Snatch

Rest 1-2 Minutes Between Reps.
INTENTION: This piece is not for time but instead, for load. Athlete’s choice on loading here based on what they believe will maximize their score

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (85% of one rep mx)

10 Toes to Bar

15 Bar-Facing Burpees
CONDITIONING CATEGORY: Threshold

DEADLIFT: Less than 30s. Weight should be heavy but should not exceed 85% of your 1RM deadlift.

TOES TO BAR: Less than 1:00.

BAR-FACING BURPEES: Less than 1:30.

SCORE: Rounds + Reps. This is a benchmark workout that was last completed on 1.10.2020.

– Focus on a solid setup position for each deadlift. Brace the midline and use the legs a lot.

– 1-2 sets on the toes to bar. Spend as little time resting as possible before each set.

– Find a steady pace on the burpees. The goal is just to stay moving.

– Aim for consistency each round. A round every 1:30, 2, 2:30, or 3 minutes seems to be where most athletes settle into.

DEADLIFT

– Reduce Load

– Sub Dumbbells

TOES TO BAR

– Reduce Reps

– Knee To Chest

– V-Ups

– 15 Sit-Ups

BAR-FACING BURPEES

– Reduce Reps

– Regular Burpees

Metcon (Time)

Extra credit

On the Minute Until 30 Reps:

1 Unbroken Set of Ring Muscle-ups

INTENTION: Work our ring muscle-up stamina. Each minute complete 1 set of ring muscle-ups. Once you come down, you must wait until the next minute to complete the next set.

SCORE: Total Time.

Metcon (No Measure)

Extra credit

Run

For Total Time:

1700 Meters

Rest 5 Minutes

1300 Meters

Rest 5 Minutes

900 Meters

Rest 5 Minutes

500 Meters

* Alternate Between 200 Meters Fast & 200 Meters Recovery Jog * Finish Each Interval with 100 Meters Sprint