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