12/9/20
CrossFit GonzStrong – CrossFit
Loch Ness Monster (Time)
For time: 12 minute time cap
50 wall balls (20/14)
50 box jumps (24/20)
50 wall balls
*On the minute- 5 Deadlifts (225/155)
*WOD Starts with the deadlifts
1. the bait is to treat this like a sprint since we always have the deadlifts looking over our shoulders
2. Quick breaks on the wallball when needed
3. Aggressive transitions to the bar and back to the work
Metcon (Weight)
Barbell Cycling
Alternating OTM x 7:
Minute 1:
7 Hang Squat Cleans + 1 Push Jerk
Minute 2:
6 Hang Squat Cleans + 2 Push Jerks
Minute 3:
5 Hang Squat Cleans + 3 Push Jerks
Minute 4:
4 Hang Squat Cleans + 4 Push Jerks
Minute 5:
3 Hang Squat Cleans + 5 Push Jerks
Minute 6:
2 Hang Squat Cleans + 6 Push Jerks
Minute 7:
1 Hang Squat Clean + 7 Push Jerks
% based on 1RM Cln n Jerk
*weight is fixed throughout at 55% of our 1RM
*the set do not NEED to be unbroken but recognize that each set can take about half the allotted minute
*Expect the metabolic deman
Metcon (No Measure)
Extra Credit: Body Armor
3 Giant Sets:
9 Bulgarian Split Squats (left)
9 Bulgarian Split Squats (right)
Max Strict Ring Dips
Rest as needed between sets.
*Bulgarian Split squats: Elevate the back leg, and hold the dumbbells at the hang. Let’s build over the three rounds, but keep the set unbroken (9each side)
*Ring Dips are max effort set here, but let’s choose a “difficulty” to complete at least 5 unbroken reps
*Sub Bulgarian split squats
-lunges
-box step ups
Ring dip subs
-bar dips
-deficit push ups
-banded ring dips