12/14/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Strict Press
All Percentages Based Off 1RM Strict Press
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
Rest 2-3 Minutes Between All Sets.
Metcon (No Measure)
5 Sets For Quality:
5 Kipping Handstand Push-ups
300 Meter run or 400m row
1 Minute Handstand Walk or hold or 1 min wall walk
Practice
You up (AMRAP – Rounds and Reps)
AMRAP 10:
1 Burpee Box Jump
1 Push Jerk
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
…
Add 1 Rep Per Round
Box: (24″/20″)
Barbell: 115 / 85 lb
CONDITIONING CATEGORY: Threshold
BURPEE BOX JUMPS: Stand fully at the top. Jump or step down.
PUSH JERKS: Unbroken sets for the majority of the workout. Bar taken from the ground.
SCORE: Rounds + Reps. If you complete the round of 10’s and get 3 burpee box jumps in the 11’s, your score would be 10+3.
Metcon (No Measure)
Extra credit
For Time:
150% Max Strict Handstand
Every Break:
500 Meter Echo Bike