Wednesday

CrossFit GonzStrong – CrossFit

Warm-up

Weightlifting

Clean and Jerk Complex (5 Rounds for weight)

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk
STIMULUS DESCRIPTION:

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

These rounds start every 3 minutes [0-3-6-9-12]

Each complex of double under and barbell work should take 1:30 or less to complete

This gives you at least 1:30 to recover and change out weights between rounds

Choose a double under number or variation that you can complete in under 1:00

Metcon

Snickers (Time)

30-20-10:

Power Cleans

Front Squats

Push Jerks

Barbell: 95/65
STIMULUS DESCRIPTION:

Over the 3 rounds, we’ll complete 180 total reps on the barbell

For this reason, choosing the correct weight is important

The most challenging movements will likely be the front squat or push jerk

Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh

The intended time range for this workout is between around 9-15 minutes

The workout flows like this:

30 PC 30 FS 30 PJ

20 PC 20 FS 20 PJ

10 PC 10 FS 10 PJ