2/23/22

22
Feb

2/23/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Front squat

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

Metcon (Time)

https://www.youtube.com/watch?v=7RJW0rVNOPM

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

Barbell: 95 / 65 lb
– Conditioning Category: Sprinty Grind

– Barbell: Between 30-40% of your 1RM Push Jerk.

– Score: Total time. If capped

[Option 1]:

10 Front Squats + 1 Push Jerk, Drop

9 Front Squats + 2 Push Jerks, Drop

8 Front Squats + 3 Push Jerks, Drop

7 Front Squats + 4 Push Jerks, Drop

6 Front Squats + 5 Push Jerks, Drop

5 Front Squats + 6 Push Jerks, Drop

4 Front Squats + 7 Push Jerks, Drop

3 Front Squats + 8 Push Jerks, Drop

2 Front Squats + 9 Push Jerks, Drop

1 Front Squat + 10 Push Jerks, Drop

[Option 2]:

10 Front Squats, Drop

1 Push Jerk + 9 Front Squats, Drop

2 Push Jerks + 8 Front Squats, Drop

3 Push Jerks + 7 Front Squats, Drop

4 Push Jerks + 6 Front Squats, Drop

5 Push Jerks + 5 Front Squats, Drop

6 Push Jerks + 4 Front Squats, Drop

7 Push Jerks + 3 Front Squats, Drop

8 Push Jerks + 2 Front Squats, Drop

9 Push Jerks + 1 Front Squat, Drop

10 Push Jerks

[Option 3]:

Choose one of the above options but break the 7,8,9, and possibly 10 push jerks into 2 sets.

BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbell(s)

Metcon (No Measure)

Extra

For Average Wattage:

20 Minute Bike

Extra

AMRAP 1 x 4:

Max Unbroken Sets of 5 Toes To Bar

Rest 1 Minute Between AMRAPS

Extra

2 Giant Sets:

50ft. Overhead Walking Lunge 135 / 95 lb

1 Rope Climb (15ft.)

50ft. Front Rack Walking Lunge 135 / 95 lb

2 Rope Climbs (15ft.)

50ft. Back Rack Walking Lunge 135 / 95 lb

3 Rope Climbs (15ft.)

Rest As Needed Between Sets.