2/2/21
CrossFit GonzStrong – CrossFit
Metcon (3 Rounds for reps)
“Quittin’ Time”
AMRAP 5:
Buy-In: 25/19 Calorie Bike or 35/25 cal row or 400m run
AMRAP In Time Remaining:
12 Deadlifts 225 / 155 lb
12 Barbell-Facing Burpees
Rest 5:00
AMRAP 5:
Buy-In: 25/19Calorie Bike
AMRAP In Time Remaining:
8 Deadlifts 275 / 185 lb
8 Burpee Box Jumps (24″/20″)
Rest 5:00
AMRAP 5:
Buy-In: 25/18 Calorie Bike
AMRAP In Time Remaining:
4 Deadlifts 315 / 205 lb
4 Burpee Box Jump Overs (24″/20″)
Stimulus
– Conditioning Category: Grind
– Interval 1 – A deadlift we could cycle for 21+ reps unbroken.
– Interval 2 – A deadlift we could cycle for 12+ reps unbroken.
– Interval 3 – A deadlift we could cycle for 6+ reps unbroken.
– Each AMRAP has a slightly different burpee variation.
– 3 Scores: Rounds & Reps each round NOT including the bike buy-in. Total rounds and reps over all 3 rounds will show on the leaderboard.
Modifications
35/25 CALORIE BIKE ERG
– 25/19 Cal Assault Bike or Echo Bike
– 35/25 Cal Row
– 25/19 Cal Ski Erg
– 400m Run
– 100 Double Unders
DEADLIFTS
– Double Dumbbell
– Double Kettlebell
– Weighted Step-Back Lunges
BARBELL-FACING BURPEES
– Burpee To Target
– Regular Burpees
BURPEE BOX JUMPS
– Burpee To Target
– Regular Burpees
– Barbell-Facing Burpees
BURPEE BOX JUMP OVERS
– Burpee To Target
– Regular Burpees
– Barbell-Facing Burpees
– Burpee Box Jumps
HOME GYM
AMRAP 12:
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)
…
Add 3 Reps Each Round
Metcon (Time)
Handstand Push-Up Conditioning
For Time: xtra credit
30 Kipping Handstand Push-Ups
20 Burpee Box Jump Overs (30″/24″)
30 Kipping Handstand Push-Ups