3/2/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Over head squat
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
Thats enough (AMRAP – Reps)
AMRAP 2-2-2-3:
2 Rope Climbs (15ft.)
10/7 Calorie Echo Bike
Max Overhead Squats 95/65lb
Rest 1:00 Between AMRAPs
– Conditioning Category: Sprinty Intervals
– Rope Climbs: Less than 45s per round.
– Bike: Less than 45s per round.
– OHS: Light (less than 50% of 1RM). Take bar from the floor.
– Goal: 12 reps or more per round.
– Score: Enter 4 rounds of OHS reps. Your overall score will be the sum total.
– Be speedy on the rope climbs.
– Faster pace on the bike than usual.
– Big sets on the overhead squats.
– Quick transitions.
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope
– 3 Double Dumbbell Devil Presses = 1 Rope
10/7 CALORIE ECHO BIKE
– Reduce Calories
– 10/7 Cal Assault Bike, Air Run, or Ski
– 15/10 Cal Row or Bike Erg
– 10 x 10m Shuttle Runs
OVERHEAD SQUATS
– Reduce Loading
– Front Squats
– Sub Single Dumbbell
Metcon (No Measure)
Extra credit
5 Sets:
1:00 Alternating Pistols
1:00 Rest
Run
600m (Fast)
Rest 2:00
200m (Faster)
Rest 4:00
500m (Fast)
Rest 2:00
200m (Faster)
Rest 4:00
200m (Fast)
Directly Into…
200m (Fastest)