1/12/22

11
Jan

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