12/15/20
CrossFit GonzStrong – CrossFit
Metcon (Weight)
5 sets
3 low-hang power cleans
set 1 60%
set 2 65%
set 3 70% or moderate heavy
focus here is to build to a moderateley heavy triple, dialing in the strength of our bottom position
– The barbell will not touch the ground during the reps
-this provides a unique and beneficial stimulus with the larger picture in mind
Black and BluER (Time)
5 rounds
10 power cleans (135/95)
10 bar-facing burpees
-Where threshold training meets a sprint metcon
-We have done Black n Blue in the past…Today’s workout we will turn the burpees into Bar facing
-The aim is a bar we can hold onto for all sets un broken. Another view is that it’s a weight we can complete for 21+ reps un broken. Higher is harder here, where we then turn to the burps as the separator
Strategy
-unbroken power cleans
-push the burps