4/4/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Clean
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.14.22 we built to a heavy set of 5. If you logged a score, click on the clock icon attached to the score bar to view your history.
– We can use our heavy 5 as a reference point for our heavy 3.
– Athletes must hold onto the bar for all 3 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Burnin rubber (Time)
Time cap: 15 minutes
*RX goal under 12mins
“Burnin’ Rubber”
For Time:
15 Hang Power Cleans
1.5 Bike
12 Hang Power Cleans
1.2 Meter Bike
9 Hang Power Cleans
.9Meter Bike
Barbell: 185 / 135 lb
*750m-600m-450m Row
– 600m-500m-400m Run
– Conditioning Category: Grindy Threshold
– Hang Power Cleans: Loading should not exceed 70% of your 1RM Power Clean. 15-12-9 reps completed in no more than 3 sets each.
– Bike: Athletes should be able to hold 800 cals per hour or faster in order to complete the meters as prescribed. If needed, scale to 1,200-900-600m.
– Score: Total Time.
– Aim for big sets on the barbell. Try pausing in the front rack if you need to catch your breath vs. dropping the bar. 1-3 sets is the goal.
– Use the first 10-30 second of each bike to allow the legs to come back a bit before ramping up the speed to your steady workout pace.
Mods
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
1,500m-1,200m-900m BIKE ERG
– 1,500m-1,200m-900m Assault or Echo Bike
– 1,200m-900m-600m Bike (Reduced Meters)
– 750m-600m-450m Row
– 600m-500m-400m Ski or Run
Metcon (No Measure)
Extra credit
Gymnastics Conditioning
3 Rounds For Time:
18 Chest To Bar Pull-Ups
18 Toes to Bar
Time Cap: 12 Minutes
Odd Object Conditioning
On the 3:00 x 4 Sets:
400 Meter Run
Max Heavy Tire or Sled (Pig) Flips