11/10/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
4 Sets:
1 Power Clean
1 Squat Clean
All Sets @ 75% of 1RM Power Clean
Fluffy (AMRAP – Reps)
[AMRAP 8]:
Max Erg Bike Calories
Rest 2 Minutes Before Beginning Part 2
BIKE ERG
– Use any other machine
Fluffy part 2 (Time)
[AMRAP 8]:
1 Rope Climb (15ft.)
10 Double Unders
1 Rope Climb (15ft.)
20 Double Unders
1 Rope Climb (15ft.)
30 Double Unders
…
Continue to add 10 double unders each round.
Rest 2 Minutes Before Starting Part 3…
ROPE CLIMB
– Reduce Height
– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope
– 6 Alternating Dumbbell Plank Rows = 1 Rope
DOUBLE UNDERS
– Complete The Same Number Of Reps Each Round
– 1.5x Single Unders
– Line Hops
Metcon (Weight)
[8 Minute Window]:
Establish 5RM Deadlift
Metcon (No Measure)
Extra credit
3 Supersets:
8 Pausing Romanian Deadlifts @ 43% <*
8 Tempo Banded Hamstring Curls Each Leg*
Rest 1:00 Between Sets.
*Pause 2s At Bottom Of Each Rep
*3s Negative Each Rep
3 Supersets:
:30s Max Strict Chin-Ups
:30s Max Empty Barbell Curls
Rest 1:00 Between Sets.