12/22/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Deadlift
[All Percentages Based Off 1RM Deadlift]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68% max
Rest 2-3 Minutes Between All Sets.
Pump fake (Time)
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press 70 / 50 lb’s
After Each Set:
100 Meter Farmers Carry 70 / 50 lb’s
CONDITIONING CATEGORY: Grind
STRICT PULL-UPS: Less than 10s per rep.
DUMBBELL BENCH: 2 dumbbells. Less than 10s per rep.
FARMERS CARRY: 2 dumbbells. Less than 2:00.
SCORE: Time.
STRICT PULL-UPS
– Banded
– Alternating Double Dumbbell Plank Rows
DUMBBELL BENCH
– Reduce Load
– Barbell Bench
FARMERS CARRY
– Reduce Load
– Accumulate 1:00 Farmers Carry Hold
– Sub Kettlebells
Metcon (Time)
Extra Credit
For Time:
300′ Handstand Walk
300 Double Unders
Partition However You’d Like
Extra credit
Your calculated percentages
5 Sets For Time:
30% of mx Bar Muscle-ups
20 Medicine Ball GHD Sit-ups 14 / 10 lb