10/26/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets:

Push Press + Power Jerk + Split Jerk

All Sets @ 85% (of push press)

Metcon (No Measure)

Extra credit:

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 80%

Set 3-4: 3 @ 85%

Set 5-6: 2 @ 90%

5 Sets:

3 Front Squats

All Sets Based on 1RM Front Squat

Set 1: 50-60%

Set 2: 70%

Set 3-5: 85%

5 rounds Deficit strict hspus

Max reps

5 Sets:

3 Deficit Handstand Negatives (5″/3″)

10 Second Top Ring Dip Support Hold

10 Second Bottom Ring ip Support Hold

Rest as needed.

We will build on this for next week.

Country Roads (AMRAP – Reps)

AMRAP 10:

1,600 Meter Run

Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Echo Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Echo Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Echo Bike

Rest 1 Minute

AMRAP 2:

200 Meter Run

Max Calorie Echo Bike