Bottom Line
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Rounds)
Gymnastics Conditioning
AMRAP 7:
1 Pausing Strict Handstand Push-up (push press with db)
1 Strict Handstand Push-up (strict press with db)
1 Kipping Handstand Push-up ( full pushup)
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap
Modifed
db push press
Db strict press
Full push up
Metcon (Weight)
Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks
3 position
Hip
Hang
Floor
Bottom line (AMRAP – Reps)
Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
Modified: 3 rounds straight through
200m run
18 clean n jerks (95/65)
18 toe2bars
Metcon (No Measure)
Run Conditioning
3 Rounds:
400 Meter run
300 Meter Run
200m run
Rest 1 Minute Between All Distances