07/17/2020

CrossFit GonzStrong – CrossFit

Warm-up

Weightlifting

Back Squat “3-6-12” (3 Rounds for weight)

3 Reps

6 Reps

12 Reps
3 Reps @ 109% of 10RM Back Squat

6 Reps @ 102% of 10RM Back Squat

12 Reps @ 94% of 10RM Back Squat

STIMULUS DESCRIPTION:

Increasing by 3% over last week for this Back Squat piece. We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Clean and Jerk Complex (5 Rounds for weight)

On the 2:00 x 5 Sets:

2 Low Hang Squat Cleans

1 Push Jerk

1 Split Jerk

Set 1: 70% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 74-85% of 1RM Clean and Jerk
STIMULUS DESCRIPTION:

We’ll climb in percentages from the Primer in this Clean and Jerk Complex

These 4 reps are designed to be completed without letting go of the bar

Rounds begin every 2 minutes

Work between 74-85% of your 1RM Clean and Jerk for sets 3-5 based on feel

Metcon

Floor It (Time)

On the 5:00 x 5 Rounds:

100′ Handstand Walk

5 Power Clean and Jerks RX(135/95) RX+(185/135)

15/12 Calorie Echo Bike
STIMULUS DESCRIPTION:

You’ll complete the 3 listed stations for time in this 5 round interval workout

Rest with whatever time remains in each 5-minute window

Rounds begin on the [0-5-10-15-20]

Your score is the slowest of the 5 rounds. Record all times in the notes.

To get the right stimulus, each round should take less than 4 minutes to complete

This gives you at least 1 minute to rest before starting the next round

4 minute rounds work out to an average of 1:20 per station

Echo Bike:

21/15 Calorie Row

200 Meter Weighted Run