10/20/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Your calculated percentages
5 Sets
2 Power Clean + Hang Clean (knee) + Power Jerk
All Sets @ 75% of power clean
Metcon (Weight)
3sets
3 Deadlift
On repeat (10 Rounds for time)
On the 2:30 x 10 Rounds:
10 Hang Power Cleans 135/95 lb
30 Double Unders
500 Meter Bike Erg
– Hold onto the hang power cleans.
– Breathe and relax the shoulders through the double unders.
– Push the bike. Set the damper to a setting you can hold 70 RPMs or above.
HANG POWER CLEANS
– Reduce Reps
– Reduce Load
– Double Dumbbell Hang Power Cleans
30 DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– Line Hops
500 METER BIKE
– 250m Row
– 200m Run
– 200m Ski
– 15 x 10m Shuttles
Metcon (No Measure)
Extra credit
5 Sets for Quality:
8 Bent Over Double Dumbbell Rows
10 Barbell Roll-Outs
10 Romanian Deadlift @ 40% 106LB
12 Feet Elevated Ring Rows
Rest as needed.
Your calculated percentages
4 Sets:
3 Power Cleans From Blocks (Above Knee)
Reset before each rep.
All sets based on 1RM Power Clean
Set 1: 70%
Set 2-3: 75%
Set 4: 75-80%
Weighted Strict Chest to Bar Pull-Ups
2 rounds
5-9 Unbroken:
10+ Unbroken
[BASED ON MAX SET OF STRICT PULL-UPS]