CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 sets

3 low-hang power cleans

set 1 60%

set 2 65%

set 3 70% or moderate heavy
focus here is to build to a moderateley heavy triple, dialing in the strength of our bottom position

– The barbell will not touch the ground during the reps

-this provides a unique and beneficial stimulus with the larger picture in mind

Black and BluER (Time)

5 rounds

10 power cleans (135/95)

10 bar-facing burpees
-Where threshold training meets a sprint metcon

-We have done Black n Blue in the past…Today’s workout we will turn the burpees into Bar facing

-The aim is a bar we can hold onto for all sets un broken. Another view is that it’s a weight we can complete for 21+ reps un broken. Higher is harder here, where we then turn to the burps as the separator


-unbroken power cleans

-push the burps