3/23/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Overhead Squat

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Metcon (Time)

Pick which one… or do both

“Solitary Confinement”

For Time:

100 Lateral Burpees Over Rower

Every 2 Minutes [Starting @ 0:00]:

250 Meter Row

Time Cap: 30 Minutes

Metcon (No Measure)

Pick which one 🙂

Optional EMOM (Indy Quarter Final Athletes)

On The Minute x 30-42 Minutes (5-7 Rounds):

Minute 1 – 12 Toes To Bar

Minute 2 – 6 Clean & Jerks

Minute 3 – 30ft. Handstand Walk

Minute 4 – 10 Burpee Box Jump Overs or 1 Rope Climb

Minutes 5-6 – Recovery Row

Box: (24″/20″)

Barbell: 135 / 95 lb

Metcon (No Measure)

Odd Object Conditioning

Extra credit

[3 Rounds For Reps]:

AMRAP 4:

500 Meter Ski Erg

20 Alternating Dumbbell Snatches

Max Dumbbell Overhead Squats

Rest 2 Minutes Between Sets

Dumbbell: 50 / 35 lb

Extra credit

Bike Erg Intervals 4 [OPTIONAL]

6 Rounds:

3:00 @ Moderate-Hard Pace

2:00 Recovery Spin