11/26/21

25
Nov

11/26/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Your calculated percentages

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets

Dead batteries (Time)

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry 50 / 35 lb’s

30 ab mat situps

10 Deadlifts 225 / 155 lb
CONDITIONING CATEGORY: Grind

FARMERS CARRY: 1-2 breaks. Less than 1:30.

GHD SIT-UPS: Less than 1:00. If you have never done GHD’s, please reduce reps to 10 or modify to abmat sit-ups.

DEADLIFTS: 1-2 sets. Less than 30s.

SCORE: Time.

– Quick bursts of forward progress on the farmer’s carry. Break early and often to stay ahead of fatigue setting in.

– Steady pace on the GHD.

– 2 quick sets on the deadlifts instead of 1 long and grindy set will help have the grip a bit for the farmers carries.

100 METER FARMERS CARRY

– Reduce Distance

– Reduce Load

– 1:00 Dumbbell Farmer Carry Hold

GHD SIT-UPS

– Reduce Reps

– Reduce Range Of Motion

– 30 AbMat Sit-Ups

DEADLIFTS

– Reduce Reps

– Reuce Load

– Double Dumbbell Deadlifts

Metcon (No Measure)

10 Rounds [30 Minute Time Cap]:

500 Meter Row

50% Strict Handstand Push-ups