11/5/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Build to heavy single
1 Squat Snatch
Work to a heavy single, max 2 minutes rest across 5 attempts.
All Sets Based on 1RM Snatch
Minute 1-5: 74%
Minute 6-10: 78%
Minute 11-15: 82%
Great balls of fire (AMRAP – Reps)
AMRAP 15:
Max Calorie Echo Bike
On the Minute [Starting at 0:00]:
10 Wallballs 20 / 14 lb
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: Unbroken sets. Less than 30s.
– BIKE: 30-45s effort each minute.
– SCORE: Total Calories
– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.
– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.
– Quick transitions are key here as well.
MAX CALORIE ECHO BIKE
– Max Cals On Any Other Machine
– Max Shuttle Runs
– Max Meter Air Run
WALLBALLS
– Reduce Load
– Reduce Reps
– Single Dumbbell Thrusters
– Squat Jumps
Metcon (No Measure)
Extra credit
3 rounds
Weighted strict ring dips max
5 Snatch Push Press + 2 Overhead Squat (3 sec pause in bottom of OHS)
Work to a max for the day.
Rowing
15 Minutes at Moderate Pace
Rest 4 Minutes
6 Sets:
200 Meters at Fast Pace
200 Meters at Easy Pace