4/30/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Deadlift

On the 2:00 x 6 Rounds:

2-2-2-1-1-1 Deadlift

All percentages based on 1RM Deadlift:

Set 1 – 2 Reps @65

Set 2 – 2 Reps @ 70%

Set 3 – 2 Reps @ 75%

Sets 4-6 – 1 Deadlift, building to a heavy single for the day.

Knuckle ball (AMRAP – Rounds and Reps)

“Knuckle Ball”

AMRAP 15:

60 Double-Unders

30 Wallballs 20 / 14 lb

15 Deadlifts 275 / 185 lb

Strategy

THE BIG TAKEAWAYS

1. Push the pace on the pistols if we can. This is our biggest area of gain or loss of time here with the volume of reps.

2. No more than 2 sets on the deadlifts. If we break, we need to be disciplined on getting back on the bar.

Modifications

ALTERNATING PISTOLS

– Box Pistols

– Alternating Lunge

– Alternating Cossack Squats

HANDSTAND WALK

– 1 Minute of Practice

DEADLIFT

– Reduce Weight