12/22/21

21
Dec

12/22/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Deadlift

[All Percentages Based Off 1RM Deadlift]

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68% max

Rest 2-3 Minutes Between All Sets.

Pump fake (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Dumbbell Bench Press 70 / 50 lb’s

After Each Set:

100 Meter Farmers Carry 70 / 50 lb’s
CONDITIONING CATEGORY: Grind

STRICT PULL-UPS: Less than 10s per rep.

DUMBBELL BENCH: 2 dumbbells. Less than 10s per rep.

FARMERS CARRY: 2 dumbbells. Less than 2:00.

SCORE: Time.

STRICT PULL-UPS

– Banded

– Alternating Double Dumbbell Plank Rows

DUMBBELL BENCH

– Reduce Load

– Barbell Bench

FARMERS CARRY

– Reduce Load

– Accumulate 1:00 Farmers Carry Hold

– Sub Kettlebells

Metcon (Time)

Extra Credit

For Time:

300′ Handstand Walk

300 Double Unders

Partition However You’d Like

Extra credit

Your calculated percentages

5 Sets For Time:

30% of mx Bar Muscle-ups

20 Medicine Ball GHD Sit-ups 14 / 10 lb