10/12/20
CrossFit GonzStrong – CrossFit
3-pause Clean Deadlift (Weight)
3 sets
3-pause Clean Deadlift
*Pause for one second
pause1: 2’off Floor
pause 2: Knee Level
pause 3: Mid-thign
Set 1: 80%
Set 2: 85%
Set 3 90%
*based off of 1 rep max
*rest is up to you but no more than 2 minutes
We are working on positioning in our clean deadlift today
*We will paus at the 3 postions before finishing each rep
*On eht way down we will not pause but we will move with control on the ground
*this is not a regular deadlift, we are positioned and movig through the same positions as if we were doing a clean
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3-positions clean high pull (Weight)
3 sets
3-position Clean High Pull
rest as needed
Positions are TOP DOWN
position one: mid-thigh
position 2: knee
Position 3 Low-hang 2″ off floor
Set 1 60%
set 2 65%
set 3 70%
*Based off of one rep mx clean
* in this second part of our clean work, we will complete a clean high pull starting in 3 different positions
*Barbell will come from the ground and be deadlifted up into the start position
*do not let go of the bar, must be held for 3 positions
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3-position squat clean (Weight)
3 position squat clean
5 sets
position 1: mid thing
pos 2: knee
pos 3: low handg 2′ off the floor
Set one: 63%
set 2:: 66%
set 3: 69%
set 4 :72%
set 5: 75%
*Based on 1 rep mx clean
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Tidying up (AMRAP – Rounds and Reps)
AMRAP 15 mins:
15 powercleans 95/65
30 DUs
15 Wall balls 20/14
30 DUs
Push up Biathlon (Time)
***IF YOU HAVE TIME IN CLASS LEFT OVER***
30 strict HSPUS
400m run
20 strict HSPUS
400m run
10 strict hspus
400m run
Every time you break a set of HSPUS you have to stop and do 50 DUS
MODS:
30/21 cal bike
Strict Press
Kipping HSPUS