12/28/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Your calculated percentages
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50% 55LB
1 Set of 3 @ 60% 66LB
1 Set of 2 @ 70% 77LB
1 Set of 1 @ 75% 82LB
1 Set of Max Reps @ 80% 88LB
Rest 1-3 Minutes Between All Sets.
Boom boom pow (Time)
For Time:
30 Double Dumbbell Thrusters @dumbell(50/35)’s
50/35 Calorie Echo Bike
150 Double Unders
CONDITIONING CATEGORY: Sprinty Threshold
DUMBBELL THRUSTERS: Less than 3:00.
BIKE: Less than 4:00.
DOUBLE UNDERS: Less than 3:00
SCORE: Time
– Go big on the thrusters. See if you can get these done in 1-3 sets.
– Use the first 20-30s on the bike to recover the legs from the thrusters. Aim to speed up from there.
– See how big you can go on the double unders. Relax the shoulders, keep the hands low, and breathe.
DUMBBELL THRUSTERS
– Reduce Loading
– Reduce Reps
– Barbell Thrusters
50/35 CALORIE ECHO BIKE
– 50/35 Cal Assault Bike
– 50/35 Cal Air Run
– 50/35 Cal Ski
– 70/50 Cal Erg Bike or Row
– 600m Run
150 DOUBLE UNDERS
– Reduce Reps
– 3:00 Time Cap
– 225 Single Unders
– 150 Line Hops
Metcon (No Measure)
Extra credit
For Time [15 Minute Cap]:
200% Max Unbroken Strict Handstand Push-ups 2
On the Minute [Starting @ 0:00]:
10 Alternating Single Leg Squats
Skill conditioning
AMRAP 3:
Max Distance Handstand Walk
[Directly Into]
AMRAP 3:
Max Calorie Ski Erg
[Directly Into]
AMRAP 3:
Max Distance Double Dumbbell Overhead Lunge 50 / 35 lb’s
[Directly Into]
AMRAP 3:
Max Calorie Ski Erg