1/12/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Your calculated percentages
https://www.youtube.com/watch?v=rp0iI7GP3OU
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between Sets.
Metcon (3 Rounds for reps)
For Time:
9-7-5:
Double Dumbbell Hang Power Clean
Double Dumbbell Front Squat
Double Dumbbell Push Jerk
DOUBLE DUMBBELL FRONT SQUATS
– Reduce Loading
– Single Dumbbell
– Barbell 115 / 85 lb
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Broad Jumps
Three strikes (AMRAP – Rounds and Reps)
AMRAP 12:
3 Dumbbell Front Squats 50 / 35 lb’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats 50 / 35 lb’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats 50 / 35 lb’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)
…
[Continue To Add 3 Reps Each Round]
CONDITIONING CATEGORY: Threshold
DB FRONT SQUATS: 2 dumbbells. Hands stay in contact with the handles. 3 reps should take less than 15 seconds.
CHEST TO BAR: 3 should take less than 15 seconds.
BOX JUMP OVERS: 3 should take less than 15 seconds.
GOAL: 5 rounds or more.
SCORE: Rounds + Reps. If you finish the round of 15’s your score would be 5 rounds.
DOUBLE DUMBBELL FRONT SQUATS
– Reduce Loading
– Single Dumbbell
– Barbell 115 / 85 lb
CHEST TO BAR PULL-UPS
– Banded
– Strict
– Regular Pull-Ups
– Alternating Dumbbell Plank Rows
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Broad Jumps
Metcon (No Measure)
Extra credit
On the 6:00 x 3 Sets:
500 Meter run /625 row
30 GHD Sit-ups
10 D-Ball Cleans 150 / 100 lb