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.