1/19/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadlift
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between Sets.
Barnhart’s bet (3 Rounds for time)
https://www.youtube.com/watch?v=IVN6DCCffVg
[On the 0:00]
For Time:
21 Power Cleans 115 / 85 lb
30/21 Calorie Echo Bike
21 Power Cleans 115 / 85 lb
[On the 8:00]
For Time:
15 Power Cleans 155 / 105 lb
30/21 Calorie Echo Bike
15 Power Cleans 155 / 105 lb
[On the 16:00]
For Time:
9 Power Cleans 185 / 135 lb
30/21 Calorie Echo Bike
9 Power Cleans 185 / 135 lb
– Push for big sets on the barbells. We really want to work our barbell cycling today. Athletes should have 2 minutes of rest or more between intervals which will be more than enough time to recover. It is okay to mix in some singles but the majority of our cleans should be touch and go today.
– Push the bike but not at the expense of our bigger barbell sets.
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
30/21 CALORIE ECHO BIKE
– 30/21 Cal Assault Bike, Air Run, or Ski
– 40/30 Cal Bike Erg or Row
– 400m Run
– 100 Double Unders
Metcon (Time)
For Time:
Extra credit
“X” Bar Muscle-ups
INTENTION: Complete same number you completed in last weeks echo bike / banded bar muscle-up piece on 1/14/22. If you didn’t do that piece, complete somewhere between 30-45 reps.
SCORE: Total time. Record number of reps in your notes.
Metcon (Time)
Extra credit
For Time:
50 GHD Sit-ups
30 Bar-Facing Burpees
100-ft. Barbell Front Rack Walking Lunge
30 Bar-Facing Burpees
50 GHD Sit-ups
Barbell: 155 / 105 lb