11/21/22
CrossFit GonzStrong – CrossFit
Hang Squat Clean n Jerk on 2:30 (Weight)
Hang Squat Clean & Jerk
https://ctstorageprod.blob.core.windows.net/videos-movements/hang-clean-jerk.mp4
On the 2:30 x 6 Sets:
Sets 1-2: 2 Reps @ 73% 120LB
Sets 3-4: 2 Reps @ 78% 129LB
Sets 5-6: 1 Rep @ 83% 137LB
Record what you did on the one rep
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
Doce (AMRAP – Rounds and Reps)
“Doce”
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-clean-cycling.mp4
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes Between Rounds
Round 1: 155 / 105 lb
Round 2: 135 / 95 lb
Round 3: 115 / 85 lb
– Conditioning Category: Sprinty Threshold
– We last completed this workout on 11.18.2020
– Row: Completed in 1:00-2:00.
– Power Cleans: Completed in 1-2 minutes.
When choosing weights, consider the following set suggestions:
1st Bar: 3-4 Sets
2nd Bar: 2-3 Sets
3rd Bar: 1-2 Sets
– Burpee Box Jump Overs: You can jump up or step-up out of the burpee. Burpee must face the box. Completed in about 1:00.
– 3 Scores: Rounds + Reps of each AMRAP
– Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
– The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
– Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
– Let’s move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
CALORIE ROW
– 27/21 Calorie Bike Erg
– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
– 400 Meter Run
– 300 Meter Air Runner or Trueform
POWER CLEANS
– Reduce Loading
– Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
– Barbell or Dumbbell Facing Burpees
– Burpee Box Step-Overs
Metcon (Checkmark)
Extra credit
Rope Climb + Bench Press
https://ctstorageprod.blob.core.windows.net/videos-coaching/bench-press-tension.mp4
5 Rounds For Time:
5-4-3-2-1 Rope Climbs (15ft.)
10 Bench Press (Bodyweight)
Time Cap: 15 Minutes
Olympic Strength Accessory
https://ctstorageprod.blob.core.windows.net/videos-movements/goodmornings-BOR.mp4
On the 3:00 x 3 Supersets:
10-12 Barbell Good Mornings
10-12 Barbell Bent Over Rows
*Athlete’s Choice On Weights
Pressing Accessory
https://ctstorageprod.blob.core.windows.net/videos-movements/weighted-plank.mp4
3-4 Sets For Quality:
Max Unbroken Strict Ring Dips
60 Second Weighted Plank
Max Unbroken Push-ups
Rest As Needed Between Sets.