1/25/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 80%
1 Set of Max Reps @ 85% <
Rest 1-3 Minutes Between Sets.
Metcon (Time)
3 Rounds For Time:
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
CONDITIONING CATEGORY: Sprinty Grind
SQUAT CLEANS: Aiming for small sets or singles. Less than 1:00 per round.
PUSH JERKS: Aiming for unbroken sets but definitely no more than 1 break in any round. Less than 1:00 per round.
SCORE: Time.
– Break up the squat cleans in a way that will allow for unbroken sets of push jerks.
– This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.
– The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.
Metcon (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Time Cap: 12:00
INTENTION: Checking up on our upper body push capacity. This workout has direct interference between the movements and will likely be challenging for many athletes to finish under the time cap (especially after the previous pieces). Let’s see what we’ve got even with some fatigue.
SCORE: Total Time.
SHSPU
– Reduce Reps
– Use Riser
– Double Dumbbell Strict Presses
STRICT RING DIPS
– Reduce Reps
– Banded Reps
– Box, Bench, Or Bar Dips
PUSH-UPS
– Reduce Reps
– Elevate Hands