10/27/22

CrossFit GonzStrong – CrossFit

Metcon (Checkmark)

“Burnin’ Up” (Modified)

10 Rounds For Time:

100ft. Double Dumbbell Farmers Carry

2 Air Squats

2 Push-Ups

100ft. Double Dumbbell Farmers Carry

4 Air Squats

4 Push-Ups

…

100ft. Double Dumbbell Farmers Carry

20 Air Squats

20 Push-Ups

Dumbbells: 50 / 35 lb’s or whatever you feel like is recpvery for YOU

Metcon (Checkmark)

Saturday WOD

Power Clean + Push Jerk

5 Sets:

3 Power Cleans + 1 Push Jerk

All Sets Performed @ 75-80% of 1RM Clean & Jerk 124LB – 132LB

Rest As Needed Between Sets.

Deficit Clean Pull

https://ctstorageprod.blob.core.windows.net/videos-movements/deficit-clean-pull.mp4

3 Sets of 5 @ 95-100% of 1RM Clean 162LB – 170LB

*2 Inch Deficit

“Nickleback”

https://ctstorageprod.blob.core.windows.net/videos-coaching/barbell-catch-positions.mp4

5 Rounds:

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

1 Rope Climb (15ft.)

150 Double Unders

5 Rounds:

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

1 Rope Climb (15ft.)

150 Double Unders

5 Rounds:

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

1 Rope Climb (15ft.)

Barbell: 155 / 105 lb