3/28/22

27
Mar

3/28/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Power Snatch

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Napalm (Time)

“Napalm”

2 Rounds For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts 225 / 155 lb

40 Wallballs 30 / 20 lb to 10/9ft.
– Conditioning Category: Threshold

– Bar Muscle-Ups: Less than 2:00.

– Bar-Facing Burpees: 2 foot take off required. Less than 2:00.

– Deadlifts: Less than 2:00.

– Wallballs: Less than 2:00.

– Score: Total time.

– Break the bar muscle-ups as needed. No need to rush here.

– Steady pace on the burpees. Try to stay moving through both rounds.

– Break the deads in a way that will allow for only short rest between sets. Some options are 18-12, 12-10-8, 8-8-7-7, 6’s, or 5’s.

– Similar to the deads, break the wallballs¬†in a way that will allow for only short rest between sets.¬†Some options are 25-15, 18-12-10, 10’s, or 5’s.

– The second round is the bulk of the workout, be really smart with your pacing and break up strategy in the first round in order to excel in the second.

BAR MUSCLE-UPS

– Reduce Reps

– Banded Bar Muscle-Ups

– Chest To Bar Pull-ups

– 20 Alternating Dumbbell Plank Rows

BAR-FACING BURPEES

– Reduce Reps

– Bar-Lateral Burpees

– Regular Burpees

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target

– Sub Dumbbell Goblet Thrusters

Metcon (No Measure)

Extra Credit

Ring Muscle-ups

AMRAP 5:

3 Unbroken Ring Muscle-ups

Row

Row Intervals 5 [OPTIONAL]

2 Rounds:

1,000 Meters (30 Strokes Per Minutes)

500 Meters (32 Strokes Per Minutes)

250 Meters (34 Strokes Per Minutes)

250 Meters (36 Strokes Per Minutes)

Rest 4 Minutes Between Rounds.