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