10/13/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadlift
A) 5 Sets:
4 Dead Stop Deadlifts
All sets @ 65% of 1RM Deadlift
B) 5 Sets:
4 Touch-and-Go Deadlifts
All sets at @ 70% of 1RM Dl
Oh my tosh (9 Rounds for time)
“Oh My Tosh”
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: 225 / 155 lb
Metcon (Weight)
Power Clean From Blocks
Your calculated percentages
4 Sets:
3 Power Cleans From Blocks (Above Knee)
Reset each rep.
All sets based on 1RM Power Clean
Set 1: 65%
Set 2-3: 70%
Set 4: 75%
Metcon (No Measure)
Extra Credit
Accessory: Pulling
For Quality:
21-15-9
Barbell Curls
Barbell Romanian Deadlifts
1:00 Side Plank Each Side
Weighted Strict Pull-Ups
Weighted Strict Chest to Bar Pull-Ups
If 5-10 Unbroken: 3-2-1-1-1
If 10+ Unbroken: 4-3-3-2-1
[BASED ON MAX SET OF STRICT CHEST TO BAR PULL-UPS]