2/28/22

27
Feb

2/28/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Deadlift

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

Metcon (Time)

3 Rounds For Time:

10 Deadlifts 275 / 185 lb

20 Pull-ups

50 Double Unders
– Conditioning Category: Sprinty Threshold.

– Deadlifts: Perform at 70% of 1RM deadlift or less. 1-2 sets.

– Pull-Ups: Any style. 5 sets or less.

– Double Unders: Should be able to perform in under 90 seconds.

– Score: Total Time.

– Focus on fast transitions throughout.

– Aim for 1-2 grindy sets on the deadlifts.

– Quick sets on the pull-ups. 12-8, 8-7-5, 5’s, or 4’s will work well.

– Shoot for unbroken sets of double unders.

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

PULL-UPS

– Reduce Reps

– Banded

– 12 Strict Pull-Ups

– Ring Rows

– Alternating Double Dumbbell Plank

DOUBLE UNDERS

– Reduce Reps

– 1:00 Cap

– 75 Single Unders

– 50 Line Hops

Metcon (Time)

Extra credit

7 Sets For Time:

3 Unbroken Ring Muscle-ups

3 Unbroken Squat Snatches 115 / 85 lb

UNBROKEN RING MUSCLE-UPS

– Reduce Reps

– Perform Reps As Desired (Not Unbroken)

– Strict RMU

– Sub 3 Chest To Bar Pull-Ups + 3 Ring Dips

– Sub 6 Chest To Bar Pull-Ups

– Sub 9 Double Dumbbell Bent Over Rows

UNBROKEN SQUAT SNATCHES

– Reduce Reps

– Reduce Loading

– Perform Reps As Desired (Not Unbroken)

– 1 Power Snatch + 1 Overhead Squat

– Sub Single Dumbbell

Extra credit

10 Rounds:

500 Meter Row

Rest 1:00 Between Rounds.