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)