8
Mar
3/9/21
CrossFit GonzStrong – CrossFit
Aftermath (Time)
“Aftermath” 20 min time cap
5 Rounds for Time:
500m/400m Row (400m run)
10 Deadlifts (225/185) (315 / 225 lb)
25 Weighted situps (25/15)
Metcon (Weight)
Extra credit
Handstand Walk Practice
Alternating On the Minute x 10 (5 Rounds):
Min 1 – 5 Touch and Go Power Cleans
Min 2 – 50′ Handstand Walk
Stimulus
Your calculated percentages
– Looking to hold onto the barbell for all 5 reps each round.
– Set up a 25′ course with 5′ sections.
– To begin an attempt, both hands must start behind a line.
– In order for a section to be counted, both hands must clearly finish over any line within the grid.
– If you kick down early, walk back and start from the previous 5′ section.
All percentages based on 1RM Power Clean:
Set 1 – 60%
Set 2 – 65%
Sets 3+4+5 – 65-75%