10/6/21
CrossFit GonzStrong – CrossFit
Metcon (3 Rounds for reps)
“Furiously Fast”
AMRAP 6:
Max Rounds of “DT” 115 / 85 lb
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes
AMRAP 6:
Max Calorie Assault Bike
Strategy
– The barbell in the first AMRAP is at a weight that is lighter than our usual “DT” weight. We can aim to complete each round using the traditional break up strategy of 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.
– The “Cindy” rounds can be performed on the minute if transitions are fast and if there are minimal breaks. We can use the clock in this AMRAP to hold us accountable and see how close to 6 rounds we can get.
– The in the last AMRAP we use the 6 minutes as a ramp up. Every 2 minutes, we can aim to increase our speed and intensity.
Movement Prep
4 Deadlifts
4 Hang Power Cleans
4 Push Jerks
3 Pull-Ups
3 Push-Ups
3 Air Squats
6 Calorie Assault Bike
Modifications
ROUNDS OF “DT”
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
MAX ROUNDS OF “CINDY”
– Reduce Reps
– 15 Push-Ups + 15 Air Squats
MAX CALORIE ASSAULT BIKE
– Max Cals On Any Other Machine
Metcon (Weight)
Dead Stop Deadlifts
6 Sets:
4 Dead Stop Deadlifts @ 50%