2/9/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
All Percentages Based Off 1RM Deadlift
1 Set of 1 @ 70%
1 Set of 1 @ 78%
4 Sets of 3 @ 83%
1 Set of 3+ @ 83%
Metcon (Time)
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Heavy Rope Double Unders
Rest 1 Minute Between Rounds
Dumbbells: 50 / 35 lb’s
CONDITIONING CATEGORY: Grind
DUMBBELL MOVEMENTS: Completed in no more than 2 sets every round. Purposely going a little lighter on the dumbbells with the heavy rope being thrown into the mix.
HEAVY ROPE DOUBLE UNDERS: Athletes should be able to string more than 30 reps unbroken when fresh to complete as Rx. This rope ideally has weighted handles and a thinker cable. Next best option would be a drag rope. Both will be considered Rx.
SCORE: Total time including rest.
– Aim for unbroken sets of push jerks.
– After the last push jerk, try to transition directly into 4, 6, or 8 hang power cleans before breaking.
– Shake out the arms quickly, finish out the rest of the hang power clean reps, then aim to transition directly into 5, 6, or 8 deadlifts.
– Finish out the deadlifts, then make a quick transition to the rope.
– The heavy rope will fatigue the arms much faster than a regular rope. Quick sets of 10-15 early on may be a better option for some athletes to help manage grip, bicep, and shoulder fatigue.
DOUBLE DUMBBELL PUSH JERKS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
DOUBLE DUMBBELL HANG POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
DOUBLE DUMBBELL DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Kettlebells
45 HEAVY ROPE DOUBLE UNDERS
– Reduce Reps
– 1:00 Time Cap
– Sub Lighter or Regular Rope (Same Reps)
– 45 Line Hops
– 70 Single Unders
Metcon (No Measure)
Extra credit
For Time:
500 Meters at Fast Pace
100 Meters Sprint
Rest 3:00
400 Meters at Fast Pace
100 Meters Sprint
Rest 2:30
300 Meters at Fast Pace
100 Meters Sprint
Rest 2:00
200 Meters at Fast Pace
100 Meters Sprint
Extra credit
AMRAP 10:
5 D-Ball Cleans 150 / 100 lb
10 Strict Pull-ups
150ft. D-Ball Carry 150 / 100 lb