5/21/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Strict Press
3 Sets:
7 “Bottom Half” Strict Presses
7 “Top Half” Strict Presses
7 “Full Range” Strict Presses
Rest As Needed Between Sets.
Stimulus
All percentages based on 5RM Strict Press:
Set 1 – 50-65%
Sets 2+3 – Build to a moderate for the day, by feel.
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Metcon (Time)
“Down to Clown”
For TIme:
500/400m Row, 21 Power Cleans, 21 Push Jerks
500/400m Row, 15 Power Cleans, 15 Push Jerks
500/400m Row, 9 Power Cleans, 9 Push Jerks
*can do 400m run *or 1.0/.8 kilometers on bike
RX + 165 / 115 lb
RX 135/95
Stimulus
– Conditioning Category: Threshold
– The barbell should be a moderate weight. Something you could complete 15+ push jerks unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. Pace the row in a way that will alow you to hold on for big sets on the barbell.
2. Aim for 2-4 sets or singles on the power cleans.
3. Aim for 2-3 sets on all rounds on the push jerks.
4. Leave a smaller set for your last set of power cleans if you choose to cycle the bar each round so that you can go right into your push jerks without needing to complete an extra clean. For example, on the 21, maybe you choose to go 8-7-5-1. After the last clean you would begin your first set of push jerks.
Modifications
500/400M ROW
– 400m Run
– 400/300m Ski
– 1000/800m Bike (Any)
– 300m Air Run
POWER CLEANS
– Double Dumbbell
– Single Dumbbell
PUSH JERKS
– Double Dumbbell
– Single Dumbbell