10/13/20

CrossFit GonzStrong – CrossFit

Jerk Balance Complex (Weight)

3 sets

3 Jerk Balance

1 pausing split jerk

rest as needed

set 1: 35% of 1 rep max Clean n jerk

set 2,3: 35-45%

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PUSH POP (Time)

4 rounds (20 minute time cap)

300m Run

5 ring muscle ups

300 m run

10 jerks (155/105)
Mods for Ring MUPS

-reduce reps

-banded muscle ups

-BMUPS

(10 burpees)

Modsy Jerks

reduce weight

10 db push jerks

16 db push Jerks

Metcon (Time)

EXTRA CREDIT:

3000/2500 m row

on the 0:00 18 GHD sit ups

on the 4:00 15 god sit ups

on the 8:00 12 GHD sit ups

on the 12 min 9 GHD

on the 16 min 6 GHD