12/4/20
CrossFit GonzStrong – CrossFit
Metcon (Weight)
On the Minute x 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
Single barbell, loaded throughout at 72% (1RM Front sqt)
18 wheeler (AMRAP – Rounds and Reps)
AMRAP 18:
13/10 Calorie Echo Bike or 18/15 Row 200m row or 8 burps +30 DUS
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes to Bar
Stimulus
-LIght and fast
-Aim is unbroken sets from sart to finish, with the bike (row, run) being the pacer
-Today is an excellent day to hone in on pacing Check in with ourselves at the halfway mark (9:00) so that we have some data points to reflect at when the workout is over
Strategy
– Smaller sets that allow for constant movement and unbroken sets
-push transitions
-recover on the machine or run
Metcon (Weight)
Extra Credit
3 rounds
2 tempo snatch deadlifts
TEMPO: 5s concentric, 5s Eccentric
Round1 80% (of 1 rmx snatch)
Round2 85%
round 390%
Loaded with heavier weights, we’ll move through the bar path slowly and deliberately. This is strength work, getting stronger in these postions