1/12/21
CrossFit GonzStrong – CrossFit
DelighT (AMRAP – Rounds and Reps)
“DelighT”
AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks
Barbell – 155 / 105 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold.
– Choose a weight we can cycle for 15+ reps on the push jerk (most challenging movement) unbroken.
Strategy
THE BIG TAKEAWAYS
– Shoot for 3 sets or less on the deadlifts, 2 sets on the hang cleans, and 1-2 sets on the push jerks.
– Pace the box jump overs and the burpees.
– Shoot for 3 sets or less on the bar muscle-ups.
– Let’s focus on controlled reps and breathing in this workout. No need to sprint through reps or sets.
Modifications
BOX JUMP OVERS
– Box Step-Overs
– 24 Plate Hops
BAR-FACING BURPEES
– Regular Burpees
BARBELL MOVEMENTS
– Dual Dumbbells
6 BAR MUSCLE-UPS
– 12 Chest To Bar Pull-Ups
– 6 Strict Chest To Bar Pull-Ups
– 12 Alternating Dumbbell Plank Rows