11/15/22
CrossFit GonzStrong – CrossFit
Build to heavy Squat Clean (Weight)
– This is a lift we will retest later in this cycle.
– Score: Enter heaviest successful lift.
On repeat (Time)
“On Repeat”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hinge-vs-bump-clean.mp4
On the 2:30 x 10 Rounds:
10 Hang Power Cleans 135 / 95 lb
30 Double Unders
500 Meter Bike
– Conditioning Category: Threshold
– Hang Power Cleans: Loading should not exceed 60% of your 1RM hang power clean. Reps should be completed in less than 30 seconds each round.
– Double Unders: Reps should take less than 45 seconds each round.
– Bike: Should be completed in 1:15 or less.
– Score: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.
– Hold onto the hang power cleans for unbroken sets.
– Breathe and relax the shoulders through the double unders. Be mindful of your grip on your handles as this can fatigue the grip for the barbell.
– Push the bike. Set the damper to a setting you can hold 80 RPMs or above.
HANG POWER CLEANS
– Reduce Reps
– Reduce Load
– Double Dumbbell Hang Power Cleans
DOUBLE UNDERS
– Reduce Reps
– 30 Second Time Cap
– 45 Single Unders
– 30 Second Effort Ski or Row
500 METER BIKE ERG
– Reduce Meters
– 250m Row
– 200m Run
– 200m Ski
– 15/12 Cal Assault or Echo Bike
– 15 x 10m Shuttles
Metcon (Checkmark)
Extra Credit
Strict Ring Dip Test
https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-dip-rom.mp4
For Time:
50 Strict Ring Dips
Time Cap: 8 Minutes
Run
For Quality:
5,000 Meter Run