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