11/24/21

23
Nov

11/24/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

4 Sets of 10 @ 60% of 1RM Deadlift

1 Set of 10+ @ 60% of 1RM Deadlift

[Leave 2-3 Reps In The Tank On Max Set]

Metcon (Time)

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Barbell: 155 / 105 lb

Rest 1:1
CONDITIONING CATEGORY: Threshold

ROW: 250m should take less than 1:15.

POWER CLEANS: Quick singles or sets. Each clean should take less than 5 seconds.

FLOW: Row 250m, then complete 3 power cleans. Record your time. Rest the amount of time that round took you (if it took 1:30, you’ll rest 1:30). At the end of the rest period, begin your 500m row, then complete 5 power cleans. Record your time. Rest the amount of time that round took you (if it took 3:00, you’ll rest 3:00). At the end of the rest period, begin your 750m row, then complete 7 power cleans. Record your time. Rest the amount of time that round took you (if it took 5:00, you’ll rest 5:00). Once you have completed these 3 intervals, you have completed round 1. Complete 2 more rounds then record your final time.

SCORE: Total time including rest.

250 METER ROW

– 500m Bike

– 200m Run

– 200m Ski

– 150m Air Run

– 15 x 10m Shuttles

500 METER ROW

– 1000m Bike

– 400m Run

– 400m Ski

– 300m Air Run

– 30 x 10m Shuttles

750 METER ROW

– 1500m Bike

– 600m Run

– 600m Ski

– 450m Air Run

– 45 x 10m Shuttles

POWER CLEANS

– Reduce Load

– Reduce Reps

– Double Dumbbell

Metcon (No Measure)

Running

[2 Sets]

6 Rounds:

2 Minutes Moderate

20 Seconds Rest

[Rest 1 Minute After 6 Rounds]

More conditioning

20 Rounds [30 Minute Time Cap]:

500 Meter Bike Erg (250 row)

30% Max Strict Pull-ups

*Be sure your pull-up PR is up to date.