7/20/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Clean and Jerk
3-5 Heavy Singles
Stimulus
– Take your time building up to these heavy singles by taking a bunch of reps at lighter weights to get comfortable with positioning
– Think of these as going “to technical failure” instead of maxing out
– This means go as heavy as you can while still moving really well
– Enter your heaviest single as your score
Row your boat (Time)
“Row Your Boat”
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Barbell: 155 / 105 lb
Strategy
THE BIG TAKEAWAYS
1. We want to try and push the triplets before and after the row. This is our biggest opportunity to gain ground here.
2. Aim for 1-2 sets on the deads, push press, and muscle-ups.
2. Recover on the row. Get on the row as quickly as possible and use the first 250-500m to recover before settling in for the remainder of the row.
3. Be aggressive on our transitions. Get started on the next movement before we think we are ready. The friendly rep scheme allows for fast transitions.
Modifications
DEADLIFT & PUSH PRESS
– Dumbbells or Kettlebells
BAR MUSCLE-UPS
– Reduce Reps
– Banded Muscle-ups
– 10 Chest to Bar Pull-ups
– 15 Chin Over Bar Pull-Ups
– 7 Strict Pull-Ups
1,500 METER ROW
– 1,200m Ski
– 3,000m Bike
– 1,200m Run
– 900m Air Runner
Metcon (No Measure)
Extra credit
Burn the Ships
21-15-9:
Calorie Echo Bike
Calorie Ski Erg
Handstand Work
More extra work:
10-8-6-4-2:
Deficit Kipping Handstand Push-ups
After Each Set:
50′ Handstand Walk