1/25/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
Movement Prep
2-3 Warmup sets to 60-62%
Wonderworld (Time)
“Wonderworld”
For Time:
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees
Power Clean – 155 / 105 lb
Stimulus
– Conditioning Category: Threshold
– If you cannot complete 100 double unders unbroken when fresh just yet, reduce the number reps, perform single unders, or practice for double unders for 1:30 each set.
– Moderately heavy power clean today. One that we will likely cycle in quick singles or sets of 3-5 in the workout.
– Any kind of burpee is acceptable. The body should be perpendicular to the bar when in the bottom position. 2 foot take off is required when hopping over the bar.
Modifications
100 DOUBLE UNDERS
– 150 Single Unders
– 100 Line Hops
– 1:30 of Practice
POWER CLEANS
– Double Dumbbell Power Cleans
– 2x Reps Alternating Single Dumbbell Power Cleans
BARBELL-FACING BURPEES
– Burpees to Target
– Regular Burpees
– Lateral Burpees Over Bar
HOME GYM:
For Time:
100 Double Unders
21 Double Dumbbell Power Cleans
21 Burpees Over Dumbbells
100 Double Unders
15 Double Dumbbell Power Cleans
15 Burpees Over Dumbbells
100 Double Unders
9 Double Dumbbell Power Cleans
9 Burpees Over Dumbbells
Metcon (Weight)
Extra credit
High Hang Snatch
On the Minute x 10:
1 High Hang Squat Snatch
Stimulus
Your calculated percentages
Week 3 of this progression, climbing by 2% on each lift.
All percentages based on 1RM Snatch:
– First three sets, we’ll climb by 5% per.
Set 1 – 64%
Set 2 – 69%
Set 3 – 74%
– Next three sets, we’ll climb by 3% per.
Set 4 – 77%
Set 5 – 80%
Set 6 – 83%
– Last four sets, we’ll hold across:
Sets 7+8+9+10 – 86%