11/10/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

4 Sets:

1 Power Clean

1 Squat Clean

All Sets @ 75% of 1RM Power Clean

Fluffy (AMRAP – Reps)

[AMRAP 8]:

Max Erg Bike Calories

Rest 2 Minutes Before Beginning Part 2
BIKE ERG

– Use any other machine

Fluffy part 2 (Time)

[AMRAP 8]:

1 Rope Climb (15ft.)

10 Double Unders

1 Rope Climb (15ft.)

20 Double Unders

1 Rope Climb (15ft.)

30 Double Unders

…

Continue to add 10 double unders each round.

Rest 2 Minutes Before Starting Part 3…
ROPE CLIMB

– Reduce Height

– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DOUBLE UNDERS

– Complete The Same Number Of Reps Each Round

– 1.5x Single Unders

– Line Hops

Metcon (Weight)

[8 Minute Window]:

Establish 5RM Deadlift

Metcon (No Measure)

Extra credit

3 Supersets:

8 Pausing Romanian Deadlifts @ 43% <*
8 Tempo Banded Hamstring Curls Each Leg*

Rest 1:00 Between Sets.

*Pause 2s At Bottom Of Each Rep

*3s Negative Each Rep

3 Supersets:

:30s Max Strict Chin-Ups

:30s Max Empty Barbell Curls

Rest 1:00 Between Sets.