12/30/20
CrossFit GonzStrong – CrossFit
Fifth Wheel (3 Rounds for reps)
“Fifth Wheel”
AMRAP 5, rest 5:00:
7 Rounds of “The Chief” (115 / 85 lb
Max Calorie Bike, or row
AMRAP 5, rest 5:00:
6 Rounds of “The Chief” (135 / 95 lb)
Max Calorie Bike or row
AMRAP 5:
5 Rounds of “The Chief” (185 / 135 lb)
Max Calorie Bike or row
1 Round of “The Chief”:
3 Power Cleans
6 Pushups
9 Air Squats
Stimulus
– Conditioning Category: Threshold
– Stimulus calls for a barbell that climbs from moderate to heavy.
Interval 1 – A weight we can cycle for 18+ unbroken when fresh.
Interval 2 – A weight we can cycle for 12-+ unbroken when fresh.
Interval 3 – A weight we can cycle for 6+ unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. It’s all about getting to the bike, and with 5:00 rest between rounds we need to push the pace to get there.
2. Quick singles will still work on the power cleans.
3. Let’s put the bike damper 1 or 2 spots higher than normal for the limited time on the bike to accumulate those calories.