4/11/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Deadlift
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
Donny (Time)
“Donny”
21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
– Conditioning Category: Threshold
– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.
– Burpees: Standard burpees.
– Score: Total time.
– Aim for big sets and quick breaks on the deadlifts.
– Pace the burpees in a way that will allow you to hold on for big deadlift sets.
– Focus on quick transitions.
DEADLIFTS
– Reduce Reps/Loading
– Sub Dumbbells
Metcon (No Measure)
Extra credit
Ring Muscle-ups
AMRAP 2-2-2-3:
400/350 Meter Ski Erg
Max Ring Muscle-ups [Until 30 Reps]
Rest 1 Minute Between Sets.
Grip Conditioning
4 Rounds For Time:
1:00 Deadlift Hold 225 / 155 lb
250m Row
Run Intervals 7 [Optional]
12 Sets:
200m Fast
200m Easy
[No Rest Between Reps or Sets]