CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Open practice skills
3 Sets For Quality:
4 D-Ball Cleans 150 / 100 lb
20 weighted sit ups
1 Set of Ring Muscle-ups
10 Rounds For Total Load [15 Minute Cap]:
12/9 Calorie Echo Bike
1 Power Clean
INTENTION: Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.
SCORE: Enter all 10 weights. Overall score will be the sum total.
[All Percentages Based Off 1RM Deadlift]
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
Rest 2-3 Minutes Between All Sets.
Metcon (7 Rounds for time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold
RUN: 2:00 or faster.
CHEST TO BAR: Less than 30 seconds.
SCORE: Enter all 7 split times. Overall score will be the sum total.