9/22/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadlift
A) Dead Stop Deadlifts
4 Sets of 3 @ 73%
B) Touch-and-Go Deadlifts
4 Sets of 3 @ 78%
Metcon (AMRAP – Rounds and Reps)
“Sk8er”
AMRAP 8:
15 Deadlifts 135 / 95 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks 135 / 95 lb
Rest 4 Minutes
AMRAP 8:
15 Deadlifts 115 / 85 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks 115 / 85 lb
Stimulus
– Conditioning Category: Threshold
– The deadlifts should be completed in no more than 3 quick sets. This station should take less than 1:00.
– The box jump overs should take under 45s.
– The push jerks should be completed in no more than 2 sets. This station should take less than 1:00.
– Athletes should aim to complete 3 or more rounds on each AMRAP.
– Score: Enter rounds+reps for both AMRAPS. Overall score will be total rounds+reps.
Modifications
DEADLIFTS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Squat Jumps Over Barbell/Dumbbells
PUSH JERKS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
Metcon (No Measure)
Extra credit
Accessory: Pulling
2 Rounds For Quality:
30 Box Pistols (15 Each Leg)
20 Banded Glute Bridges
10 Romanian Deadlifts @ 43%