4/9/2021

CrossFit GonzStrong – CrossFit

Metcon (Time)

“M.O.A.B.”

3 Rounds for Time:

5 Bar Muscle-Ups

10 Bar Facing Burpees

15 Deadlifts 225 / 155 lb

20 Wallballs 20 / 14 lb
Stimulus

– Conditioning Category: Threshold

– Looking for a weight we feel confident we could cycle 15+ deadlifts unbroken when fresh.

– If you cannot complete 5+ bar muscle ups unbroken when fresh, let’s reduce the reps slightly or modify (see substitutions below).

Strategy

THE BIG TAKEAWAYS

1. The real separator in this workout is being able to get the bar muscle-ups unbroken every round or, at most, 2 sets. Let’s try to keep that in mind as we plan our pacing and breaks on our other movements.

2. Smooth pace on the burpees.

3. Aim for 2-3 sets on the deads.

4. Shoot for 2-4 sets on the wallballs. Remember that we want to go big on the bar muscle-ups that follow. Go big on the last set of wallballs knowing the workout is over upon completing your last wallball.

Modifications

BAR MUSCLE-UPS

– Jumping Bar Muscle-Ups

– Banded Bar Muscle-Ups

– Burpee Chest To Bar Pull-Ups

– Double Dumbbell Power Snatch

WALLBALLS

– Empty Barbell Thrusters

– Single Dumbbell Thrusters

– 30 Air Squats