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.