5/11/22
CrossFit GonzStrong – CrossFit
Back Squat: One heavy rep (Then take 80% and do max reps)
Back Squat
Work up to one heavy rep
Going nowhere (AMRAP – Reps)
“Going Nowhere”
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 155 / 105 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 135 / 95 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 115 / 85 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 95 / 65 lb
– Conditioning Category: Grind
– Bar-Facing Burpees: Performed in 1:15-2:00.
– Front Squats: Barbell taken from the floor. You may squat clean the first rep. The first barbell loading should not exceed 60% of your 1RM front squat.
– Score: Enter total front squat reps completed in each AMRAP.
– We should aim to have at least 1:00 on the barbell each round.
– Pace the burpees in a way that will allow you to have a solid amount of time on the bar.
– Aim for sets of 7 or more on the barbell.
Metcon (No Measure)
Handstand Accessory
Extra credit
3 Sets:
1 Minute Handstand Hold (Freestanding)
Rest 30 Seconds
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Handstand Push-ups
Rest 3 Minutes Between Sets.
Odd Object Conditioning
For Time:
5/4 Legless Rope Climbs (15-ft.)
50 Calorie Echo Bike
50-ft. Yoke Carry (Heavy)
50-ft. Yoke Carry (Heavier)
50-ft. Yoke Carry (Heaviest)
Row Intervals 11 [OPTIONAL]
Every 4 Minutes x 4 Rounds:
50 Calories For Time