11/2/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Push Press + Power Jerk + Split Jerk
Build to a Max
Metcon (Weight)
2 Pause Front Squat (3 sec) + 3 Front Squat
Build to a Max
Just the two of us (AMRAP – Rounds and Reps)
AMRAP 10:
9 Thrusters 75 / 55 lb
35 Double Unders
– CONDITIONING CATEGORY: Threshold
– THRUSTERS: Unbroken sets. Less than 30s.
– DOUBLE UNDERS: Less than 45s.
– GOAL: 7+ Rounds
– SCORE: Rounds + Reps
– CONDITIONING CATEGORY: Threshold
– THRUSTERS: Unbroken sets. Less than 30s.
– DOUBLE UNDERS: Less than 45s.
– GOAL: 7+ Rounds
– SCORE: Rounds + Reps
Modifications
THRUSTERS
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters
35 DOUBLE UNDERS
– Reduce Reps
– 55 Single Unders
– 35 Line Hops
Metcon (No Measure)
Extra credit
Bench Press
6 sets
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 83%
Set 3-4: 3 @ 88%
Set 5-6: 2 @ 93%
Deficit HSPUS
3 rounds max
Accessory:
5 Sets:
3 Deficit Handstand Negatives (5″/3″)
15 Second Top Dip Support Hold
15 Second Bottom Dip Support Hold
Rest as needed.