12/1/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
For Time:
60% of Max Strict Pull-ups
Rest 1 Minute
40% of Max Strict Pull-ups
Rest 1 Minute
20% of Max Strict Pull-ups
Metcon (Weight)
Deadlift
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
Rest 1-3 Minutes Between All Sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle-ups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull-ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull-ups
9 Double Dumbbell Push Jerks
Dumbbells: 50 / 35 lb’s
CONDITIONING CATEGORY: Threshold
WALKING LUNGE: Less than 1:00. Mark out 5ft, sections to practice Open standards (both feet must start behind any line, and both feet must finish beyond any line that follows.
BAR MUSCLE-UPS: Sets of 3 or more. Less than 2:00.
CHEST TO BAR: Sets of 4 or more. Less than 1:00.
PULL-UPS: Sets of 4 or more. Less than 1:00.
DUMBBELL MOVEMENTS: 1-2 sets. Less than 1:00.
SCORE: Enter rounds+reps completed each AMRAP. Every 5ft. on the lunge is 1 rep.
FRONT RACK WALKING LUNGE
– Reduce/Remove Weights
– Reduce Distance
– Sub Barbell
– 16 Step-Back Lunges
DOUBLE DUMBBELL MOVEMENTS
– Reduce Reps
– Reduce Weights
– Sub Barbell
BAR MUSCLE-UPS
– Reduce Reps
– Burpee Pull-Ups
– Double Dumbbell Devil Presses
CHEST TO BAR PULL-UPS
– Reduce Reps
– 6 Strict Chest To Bar
– Alternating Double Dumbbell Plank Rows
PULL-UPS
– Reduce Reps
– 6 Strict Pull-Ups
– Double Dumbbell Bent Over Rows
Metcon (No Measure)
For Total Load:
[SET 1]
9 Double Dumbbell Hang Power Clean
9 Double Dumbbell Front Squat
9 Double Dumbbell Push Jerk
[SET 2]
7 Double Dumbbell Hang Power Clean
7 Double Dumbbell Front Squat
7 Double Dumbbell Push Jerk
[SET 3]
5 Double Dumbbell Hang Power Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Jerk
*SETS MUST BE COMPLETED UNBROKEN
INTENTION: Work on improving our dumbbell cycling. Rest 2-3 minutes between sets.
SCORE: Enter the weight of the pair of dumbbells used for each set (if you use 50’s you’d enter 50 for that set, not 100) . Your overall score will be the sum total of all the weights entered.