Saturday

31
Jul

Saturday

CrossFit GonzStrong – CrossFit

Warm-up

Weightlifting

Clean and Jerk Complex (5 Rounds for weight)

On the 2:00 x 5 Sets:

1 Hang Power Clean

1 Low Hang Power Clean

1 Hang Squat Clean

1 Low Hang Squat Clean

1 Split Jerk

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: 70-75% of 1RM Clean and Jerk

Metcon

Heartburn (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
STIMULUS DESCRIPTION:

“Heartburn” is a repeat workout that was last completed on 7.27.19

THRUSTERS:

The thrusters come from the floor and are designed to be incredibly light

This is a weight that you could complete for 35+ reps unbroken when fresh

These are ideally completed unbroken throughout the workout

PULL-UPS

The pull-up rep number per round is designed to be very small

Choose a number or variation that you can ideally complete unbroken each round

BURPEES

The burpees to finish out each round are regular burpees

Chest and thighs touch the ground in the bottom

You can step-up or jump-up off the floor

Finish at full extension with some air under the feet and a small clap overhead

SUBS:

1 MILE RUN

-2,000 Meter Row

– 100/75 Calorie Echo Bike

PULL-UPS

– Reduce Reps

– Banded Pull-ups

– Ring Rows

-Strict Pull-ups (4)