29
Nov
11/30/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Your calculated percentages
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
[Leave 1-2 Reps In The Tank On Max Set]
2k row (Time)
For Time:
2,000 Meter Row
CONDITIONING CATEGORY: Threshold
DAMPER: 5-6
MONITOR SET-UP:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)
SCORE: Time
Metcon (No Measure)
6 Sets x AMRAP 2:
30 Heavy Rope Double Unders
Max Distance Handstand Walk
Rest 1 Minute Between Sets
3 Sets For Time:
30 Med-Ball GHD Sit-ups 14 / 10 lb
500 Meter Ski Erg
8 Wall Walks