11/3/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Rounds and Reps)

Recovery

Option A “Devilish”

AMRAP 20:

10 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

20 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

30 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

40 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

50 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

…

Add 10 Dumbbell Box Step-ups Each Round

Box: (24″/20″)

Dumbbell: 50 / 35 lb

Metcon (AMRAP – Rounds and Reps)

Option B: satuday wod

Power Clean & Hang Squat Clean

5 Sets:

1 Power Clean + 1 Hang Squat Clean Performed @ 75-80% of 1RM Clean & Jerk 128LB – 136LB

Rest As Needed Between Sets.

Halting Clean Deadlift

https://ctstorageprod.blob.core.windows.net/videos-movements/halting-clean-deadlift.mp4

3 Sets of 3 @ 95-100% of 1RM Clean 162LB – 170LB

*3s Pause At Mid-Thigh

“Lethal Linda”

https://ctstorageprod.blob.core.windows.net/videos-coaching/bench-press-tension.mp4

AMRAP 10:

4,000/3,200 Meter Bike Erg

Max Deadlifts (1.5 x Bodyweight)

Rest 2 Minutes

AMRAP 10:

4,000/3,200 Meter Bike Erg

Max Bench Press (1 x Bodyweight)

Rest 2 Minutes

AMRAP 10:

4,000/3,200 Meter Bike Erg

Max Squat Cleans (.75 x Bodyweight)