1/26/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Dead lift
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 80%
1 Set of Max Reps @ 85%
Rest 1-3 Minutes Between Sets.
Fidjet spinner (AMRAP – Reps)
AMRAP 20:
Max Meter Echo bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders
CONDITIONING CATEGORY: Threshold
BIKE DAMPER: As high as possible while maintaining 75+ RPM.
RUN: Less than 2:30.
DOUBLE UNDERS: Less than 1:30
SCORE: Enter meters accumulated each round. Your overall score will be the sum total.
– Your effort on the bike matters more than your effort on the run and double unders.
– Pace the run in a way that will allow you to quickly transition to your rope.
– Try to hold on for unbroken sets on the double unders.
– Make it your goal to hit roughly the same number of meters each round.
BIKE ERG
– Max Meters On Any Other Machine
– Max Burpees
– Max Box Jump Overs
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
50 DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops
– 1:00 On A Machine
Metcon (AMRAP – Reps)
Extra credit
3 Sets x 7 Unbroken Power Cleans
3 Sets x 5 Unbroken Power Cleans
3 Sets x 3 Unbroken Power Cleans
Rest As Needed Between Sets.
INTENTION: Weights are up to athletes. The bar can pause in the front rack or hang, but not on the floor. Athletes can build every set or build just as the reps decrease.
SCORE: Enter all weights. Overall score will be the sum total of all.
Metcon (No Measure)
Extra credit
Every 2:30 x 4 Sets:
50ft. Double Dumbbell Front Rack Walking Lunge
“X” Bar Muscle-ups
Dumbbells: 50 / 35 lb’s