2/27/22
CrossFit GonzStrong – CrossFit
800 gram videos (No Measure)
Our 800 gram challenge starts next Tuesday. Watch these videos….
https://youtu.be/rEWI_4G9pG0
Metcon (Time)
Recovery WOD
*choose your own weight, remember this is recovery day. Be nice to yourself!
800m run (or 1000m row)
5 rounds of Cindy
Then
30 kbs
30 goblet squats
30 kb high pulls
800m run
*one round of cindy is
5 pullups
10 push ups
15 air squats
Metcon (No Measure)
SATURDAY WORKOUT
clean n jerk
All Percentages Off 1RM Clean
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88%
Build to Heavy Single (3 Misses Allowed)
Rest 1-3 Minutes Between Sets.
Back squats
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 set of 1 @ 80%
1xmax reps @ 85%
Rest 1-3 mins in bw
Workout
AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks 50 / 35 lb
50 Single Dumbbell Box Step-ups (24″/20″)
7 Rope Climbs (15ft.)
Modifications
1,000 METER ROW
– 800m Ski
– 2000m Bike
– 800m Run
– 600m Air Run
SINGLE DUMBBELL HANG CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Kettlebell Swings
SINGLE DUMBBELL BOX STEP-UPS
– Reduce/Remove Loading
– Reduce Box Height
– Reduce Reps
– Single Dumbbell Step Back Lunges
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
Extra credit
1 Unbroken Set:
Chest to Bar Pull-ups
Rest 3 Minutes
On the 2:00 x 4 Sets:
50% Of Unbroken Set From Above