12/18/20

CrossFit GonzStrong – CrossFit

Hot n Bothered (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks

30 Box Jumps

20 Kipping Handstand Pushups

10 Deadlifts

Dumbbell – 50/35

Box – 24″/20″

Deadlift – 275/185

KILOS

Dumbbell – 22.5/15

Deadlift – 124/84
-complete each movement unbroken

-try to take on 1-3 breaks

-stay steady…dont tale long breaks

-no breaks during box jumps

DL 2-2-2-1-1 (Weight)

On the 20:00… Deadlift

On the Minute x 6

2-2-2-1-1-1 Deadlift

2 – 60%

2- 65%

2- 70%

1-1-1-build to heavy single
-in the crossfit games we tend to see a running clock worh set times

– today we can practice doing a long amrap and then coming back to do a heavy lift fatigued

-12 weeks away from the open