3/29/22

28
Mar

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