3/29/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Push Jerk
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon (Time)
“Feel The Rhythm”
27-21-15-9:
Calorie Row
Push Jerks 135 / 95 lb
– Conditioning Category: Threshold
– Row: Athletes should be able to row 800 cals per hour or above in order to complete the calories as written. Athletes holding below this pace should modify to 21-15-9-6 calories.
– Push Jerks: Performed in 3 sets or less each round. Loading should be between 40-60% of your 1RM push jerk.
– Score: Total time.
– Pace the row in a way that will allow for big sets of push jerks.
– Push your sets of push jerks today. Aim to hold on longer than you want to.
27 | 21 | 15 | 9 CALORIE ROW
– Reduce Cals
– 27 | 21 | 15 | 9 Cal Bike Erg
– 21 | 15 | 9 | 6 Cal Row
– 21 | 15 | 9 | 6 Cal Assault or Echo Bike
– 21 | 15 | 9 | 6 Cal Ski
– 400 | 300 | 200 | 100m Run
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
Metcon (No Measure)
Extra credit
Handstand Push-up Conditioning
For Time:
400 Meter Sandbag Run 50 / 35 lb
18 Kipping Handstand Push-ups
400 Meter Sandbag Run 50 / 35 lb
15 Kipping Handstand Push-ups
400 Meter Sandbag Run 50 / 35 lb
12 Kipping Handstand Push-ups
Every Additional Break:
200 Meter Sandbag Run 50 / 35 lb
Barbell work
8 Sets:
10 Seconds Barbell Strict Press 45 / 35 lb
20 Seconds Front Squat Hold 45 / 35 lb
Directly Into…
8 Sets:
10 Seconds Overhead Barbell Hold 45 / 35 lb
20 Seconds Front Rack Reverse Lunges 45 / 35 lb