2/2/21

1
Feb

2/2/21

CrossFit GonzStrong – CrossFit

Metcon (3 Rounds for reps)

“Quittin’ Time”

AMRAP 5:

Buy-In: 25/19 Calorie Bike or 35/25 cal row or 400m run

AMRAP In Time Remaining:

12 Deadlifts 225 / 155 lb

12 Barbell-Facing Burpees

Rest 5:00

AMRAP 5:

Buy-In: 25/19Calorie Bike

AMRAP In Time Remaining:

8 Deadlifts 275 / 185 lb

8 Burpee Box Jumps (24″/20″)

Rest 5:00

AMRAP 5:

Buy-In: 25/18 Calorie Bike

AMRAP In Time Remaining:

4 Deadlifts 315 / 205 lb

4 Burpee Box Jump Overs (24″/20″)
Stimulus

– Conditioning Category: Grind

– Interval 1 – A deadlift we could cycle for 21+ reps unbroken.

– Interval 2 – A deadlift we could cycle for 12+ reps unbroken.

– Interval 3 – A deadlift we could cycle for 6+ reps unbroken.

– Each AMRAP has a slightly different burpee variation.

– 3 Scores: Rounds & Reps each round NOT including the bike buy-in. Total rounds and reps over all 3 rounds will show on the leaderboard.

Modifications

35/25 CALORIE BIKE ERG

– 25/19 Cal Assault Bike or Echo Bike

– 35/25 Cal Row

– 25/19 Cal Ski Erg

– 400m Run

– 100 Double Unders

DEADLIFTS

– Double Dumbbell

– Double Kettlebell

– Weighted Step-Back Lunges

BARBELL-FACING BURPEES

– Burpee To Target

– Regular Burpees

BURPEE BOX JUMPS

– Burpee To Target

– Regular Burpees

– Barbell-Facing Burpees

BURPEE BOX JUMP OVERS

– Burpee To Target

– Regular Burpees

– Barbell-Facing Burpees

– Burpee Box Jumps

HOME GYM

AMRAP 12:

3 Single Dumbbell Step Back Lunges (Each Side)

3 Single Dumbbell Weighted Sit-ups

3 Single Dumbbell Bent Over Rows (Each Side)

6 Single Dumbbell Step Back Lunges (Each Side)

6 Single Dumbbell Weighted Sit-ups

6 Single Dumbbell Bent Over Rows (Each Side)



Add 3 Reps Each Round

Metcon (Time)

Handstand Push-Up Conditioning

For Time: xtra credit

30 Kipping Handstand Push-Ups

20 Burpee Box Jump Overs (30″/24″)

30 Kipping Handstand Push-Ups