12/15/21

14
Dec

12/15/21

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

Open practice skills

3 Sets For Quality:

4 D-Ball Cleans 150 / 100 lb

20 weighted sit ups

1 Set of Ring Muscle-ups

Metcon (Weight)

10 Rounds For Total Load [15 Minute Cap]:

12/9 Calorie Echo Bike

1 Power Clean
INTENTION: Athlete’s choice on loading. This can be the same weight across or building.¬†Looking to move some heavy weight under fatigue.

SCORE: Enter all 10 weights. Overall score will be the sum total.

Metcon (Weight)

Deadlift

[All Percentages Based Off 1RM Deadlift]

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold

RUN: 2:00 or faster.

CHEST TO BAR: Less than 30 seconds.

SCORE: Enter all 7 split times. Overall score will be the sum total.