1/12/21

11
Jan

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