1/25/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Stamina Squats

On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats
Movement Prep

2-3 Warmup sets to 60-62%

Wonderworld (Time)

“Wonderworld”

For Time:

100 Double Unders

21 Power Cleans

21 Barbell-Facing Burpees

100 Double Unders

15 Power Cleans

15 Barbell-Facing Burpees

100 Double Unders

9 Power Cleans

9 Barbell-Facing Burpees

Power Clean – 155 / 105 lb
Stimulus

– Conditioning Category: Threshold

– If you cannot complete 100 double unders unbroken when fresh just yet, reduce the number reps, perform single unders, or practice for double unders for 1:30 each set.

– Moderately heavy power clean today. One that we will likely cycle in quick singles or sets of 3-5 in the workout.

– Any kind of burpee is acceptable. The body should be perpendicular to the bar when in the bottom position. 2 foot take off is required when hopping over the bar.

Modifications

100 DOUBLE UNDERS

– 150 Single Unders

– 100 Line Hops

– 1:30 of Practice

HOME GYM:

For Time:

100 Double Unders

21 Double Dumbbell Power Cleans

21 Burpees Over Dumbbells

100 Double Unders

15 Double Dumbbell Power Cleans

15 Burpees Over Dumbbells

100 Double Unders

9 Double Dumbbell Power Cleans

9 Burpees Over Dumbbells

Metcon (Weight)

Extra credit

High Hang Snatch

On the Minute x 10:

1 High Hang Squat Snatch
Stimulus

Your calculated percentages

Week 3 of this progression, climbing by 2% on each lift.

All percentages based on 1RM Snatch:

– First three sets, we’ll climb by 5% per.

Set 1 – 64%

Set 2 – 69%

Set 3 – 74%

– Next three sets, we’ll climb by 3% per.

Set 4 – 77%

Set 5 – 80%

Set 6 – 83%

– Last four sets, we’ll hold across:

Sets 7+8+9+10 – 86%