12/29/21
CrossFit GonzStrong – CrossFit
Metcon (5 Rounds for weight)
On the 3 mins (15mins)
9-7-5-3-1
Hang power cleans
1 rope climb
*if you cant rope climb then do 3 stric pull ups to knees to chest
*score heavist 1
HANG POWER CLEANS: Choose weights based off what will maximize your score. Ideally, each set is completed unbroken. Build in weight as the reps decrease or perform the same weight across.
LEGLESS ROPE CLIMBS: These are meant to fatigue the grip to make the cleans more challenging.
SCORE: Enter weights for each set. Overall score will be the sum total.
HANG POWER CLEANS
– Sub Dumbbell(s)
LEGLESS ROPE CLIMBS
– Reduce Height
– Regular Rope Climbs
– 3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope
– 6 Alternating Double Dumbbell Plank Rows
Metcon (AMRAP – Reps)
10 min time cap
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
[Leave No Reps In The Tank On Max Set]
*score is max reps
Metcon (Time)
25 min time cap
5 Rounds:
30/21 Calorie Row
1 Round of “DT”
Rest 2 Minutes Between Sets
Round 1: 185 / 135 lb
Round 2: 165 / 115 lb
Round 3: 155 / 105 lb
Round 4: 135 / 95 lb
Round 5: 115 / 85 lb
– Moderate-hard effort on the row. Pacing here will be determined by what will allow us to hold onto the barbell for big sets.
– See if you can break “DT” the traditional way: 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.
– For the first round or 2 you may want to consider breaking the hang power cleans into 5-3-1 so that you can push for unbroken push jerks (shooting for 1-2 sets max).
– After you complete your last push jerk each round, record your time, figure out when your next interval starts, then swap weights.
30/21 CALORIE ROW
– 30/21 Cal Bike Erg
– 21/15 Cal Assault or Echo Bike
– 21/15 Cal Ski
– 21/15 Cal Air Run
– 300m Run
1 ROUND OF “DT”
– Reduce Loading
– Reduce Reps
– Sub Dumbbell(s)
Metcon (No Measure)
Extra Credit
10 mins to get
200%of your max stict pullups
But EMOM 10 GHD sit ups
(If you don’t have many strict pullups then shoot for 30 banded pullups but emom do your 10 weighted situps)