5/11/21

CrossFit GonzStrong – CrossFit

Pulling low hang cleans (Weight)

Pulling – Clean

5 Sets:

3 Low-Hang Clean Deadlifts

2 Low-Hang Clean Pulls

Rest as needed between sets.
Stimulus

All percentages based on 1RM Clean:

Set 1 – 75%

Set 2 – 78%

Set 3 – 81%

Set 4 – 84%

Set 5 – 87%

Meet the press (AMRAP – Rounds and Reps)

“Meet the Press”

AMRAP 18:

15 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks

Barbell – 95 / 65 lb
Stimulus

– Conditioning Category: Threshold

– The weight on the bar should feel light. It should be a weight that you can cycle for 10+ strict presses unbroken when fresh.

– If you cannot complete 12+ toes to bars unbroken when fresh, let’s reduce the reps slightly or modify the movement.

– Barbells must come from the floor.

– Score will be Rounds+Reps. You have completed 1 full round when you finish your last push jerk.

Strategy

THE BIG TAKEAWAYS

1. Aim for 1-3 sets on the toes to bar.

2. Shoot for 1-2 sets on the strict presses.

3. Aim for 2 sets on the push presses.

4. Shoot for 2-3 sets on the push jerks.

5. We want to go for bigger sets on the gymnastics and barbell so let’s be sure to pace the bike so that we can stick to our game plans on the other movements.

Modifications

15 CALORIE ASSAULT BIKE

– 15 Cal Air Run

– 15 Calorie Ski

– 20 Cal Bike Erg

– 20 Cal Row

– 300m Run

PUSH JERKS

– Single Dumbbell

– Double Dumbbell