1/7/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Your calculated percentages
https://www.youtube.com/watch?v=141SU4J4Vr4
Squat snatch
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
Metcon (Weight)
Your calculated percentages
[Percentages Based Off 1RM Deadlift]
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Rest 1-2 Minutes Between Sets.
Metcon (Time)
2-4-6-8-10:
Wall Walks
Deadlifts 275 / 185 lb
Double Unders (10x)
CONDITIONING CATEGORY: Threshold
WALL WALKS: 2 reps should take less than 1:00.
DEADLIFTS: 2 reps should take less than 30s.
DOUBLE UNDERS: 20 reps should take less than 30s.
FLOW: Complete 2 wall walks, 2 deadlifts, and 20 double unders. Then complete 4 wall walks, 4 deadlifts, and 40 double unders. Continue in this fashion adding 2 wall walks, 2 deadlifts, and 20 double unders each round until you’ve completed all 5 rounds.
SCORE: Time
– When resting between walk walks, take the hands off the floor to rest the shoulders. Kneeling instead of laying down can help rest the shoulders as well.
– Approach the deads in 1-2 sets or hit singles all the way through. Whatever keeps you moving.
– Relax the shoulders and breathe on the jump rope. In the later rounds, a planned break or 2 may be helpful in managing shoulder fatigue.
WALL WALKS
– Reduce Reps
– Only Move The Feet (Not Hands)
– 2 Wall Walks = 25ft Handstand Walk
– 2 Wall Walks = 4 Double Dumbbell Strict Presses
DEADLIFTS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 30s Time Cap Per 20 Double Unders
– Line Hops (Same Number)
– 30-60-90-120-150 Single Unders
Metcon (No Measure)
Extra Credit:
Run
10 Sets:
1 Minute Fast
2 Minute Easy