2/24/21

23
Feb

2/24/21

CrossFit GonzStrong – CrossFit

Wise men (3 Rounds for reps)

On the 0:00…”Wise Men”

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 135 / 95 lb

… Rest 3:00

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 155 / 105 lb

Rest 3:00

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell – 185 / 135 lb
Stimulus

– Conditioning Category: Grind

– Repeat from the start of the cycle, where we have the chance to improve our scores.

– Weight #1 – Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.

– Weight #2 – Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.

– Weight #3 – Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.

– This is a repeat from 11/25/2020.

Strategy

THE BIG TAKEAWAYS

1. Be smart about where we break.

2. Push for unbroken front squats and jerks.

3. This flow would look like:

– 1 Power Clean, drop the bar

– 1 Power Clean, drop the bar

– 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ

4. With purposeful breaks between the cleans, we have a chance to breathe.

5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move.

Modifications

POWER CLEANS

– Double Dumbbell Power Cleans

– 2x Reps Alternating Single DB Power Cleans

– Odd Object Ground to Shoulder

FRONT SQUATS

– Double Dumbbell Front Squats

– Dumbbell Goblet Squat

– Odd Object Squat

PUSH JERKS

– Double Dumbbell Push Jerks

– 2x Reps Single Arm Dumbbell Push Jerk

– 2x Reps Odd Object Shoulder to Overhead

HOME GYM

3 Rounds x AMRAP 3:

3 Double Dumbbell Power Cleans

3 Double Dumbbell Front Squats

3 Double Dumbbell Push Jerks

Rest 3 Minutes Between

Metcon (Weight)

As the clock keeps going…start this next part on minute 20

On the 20:00… Clean and Jerk Complex

7:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk
Stimulus

– Also a repeat from November 25.

– A note here is that a PR here comes second to the stimulus.

– We understand that in competition, heavy tests can come following met-cons.

– This is a repeat effort, but that point is the take-home message. We are in training, *seeking out the post met-con heavy lift*.

– Whether we PR or not, let’s stay focused on why we are doing this.

Strategy

THE BIG TAKEAWAYS

1. Get an easy rep in early right at the start on the 20:00, even if we feel we aren’t ready quite yet from the conditioning piece to wake up the legs.

2. We want to plan out our jumps ahead of time so we aren’t left guessing.

3. Allow ourselves some time in the last minute to go for a big number if the previous lifts go well.