2/8/22

7
Feb

2/8/22

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

Strict press

All Sets Based Off 1RM Strict Press

1 Set of 1 @ 70%

1 Set of 1 @ 78%

4 Sets of 3 @ 83%

1 Set of 3+ @ 83%

Rest 1-3 Minutes Between Sets.

Apologies (Time)

For Time:

45 Wallballs 20 / 14 lb (10/9ft.)

30 Toes to Bar

15 Burpee Box Jump Overs (30″/24″)

30 Wallballs 20 / 14 lb (10/9ft.)

20 Toes to Bar

10 Burpee Box Jump Overs (30″/24″)

15 Wallballs 20 / 14 lb (10/9ft.)

10 Toes to Bar

5 Burpee Box Jump Overs (30″/24″)
CONDITIONING CATEGORY: High Threshold

WALLBALLS: Completed in sets of 10 or more throughout.

TOES TO BAR: Completed in sets of 5 or more throughout.

BURPEE BOX JUMP OVERS: Higher box. Burpee performed facing box.

SCORE: Time

– Aim for big sets of wallballs.

– Don’t be afraid of going for bigger sets of toes to bar than usual if it’s there. If they begin to feel grindy, switch over to quick small sets.

– Pace the burpee box jump overs in a way that will allow you to go big on the other 2 movements.

WALLBALLS

– Reduce Loading

– Reduce Reps

– Reduce Target Height

– Single Dumbbell Thrusters

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 60-45-30 Medball Overhead Sit-Ups

– V-Ups

BURPEE BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Burpee Broad Jumps

– Burpee To Target

Metcon (No Measure)

Extra credit

For Time (20 Minute Cap):

50 Front Rack Box Step-ups 95 / 65 lb

100 GHD Sit-ups

200ft. Handstand Walk

*Partition Reps However You’d Like*

Extra credit

3 Rounds Not For Time:

400m row or run

30 Hand Release Push-ups

1 Minute Overhead Barbell Hold 75 / 55 lb