12/24/20
CrossFit GonzStrong – CrossFit
Layover (Time)
15/10 bike ( or 15/10 row, or 200m run, or 12 burps)
10 CTB pull-ups
After you finish 5 rounds go directly into
5 rounds
10 power cleans
10 Jerks
95/65
-Focus point in this effort is the barbell. It is not often we do 50 CJ in a workout, providing a unique stamina pacing opportunity
-We want a light load today on the barbell. Think 30 or more unbroken CJ, when fresh
-reflect on how rounds 3,4, and 5 went post workout. Management of higher rep counts is a skill we are training today so that we can learn and become better
-Pace the bike, row, or run…so you can hold longer on the C2B pullups
-Break the Power Cleans to be able to hold onto big un broken sets of push jerks
Metcon (AMRAP – Reps)
Extra Credit
on the minute x6 rounds:
:20 secs on bike :30 sec rest
Rest 2 mins
on the minute x4
:30 sec on bike :30 sec rest
Rest 2 mins
on the minute x 2
:40 sec bike :20 sec rest
-Training 3 different gears today
-face paces
Trying to move to our fastest pace
-score is the fewest recorded calories