5/27/22
CrossFit GonzStrong – CrossFit
Build to a heavy squat snatch (Weight)
Build to a heavy rep
Build to a heavy 5×5 deadlift (Weight)
Build to havey 5×5 deadlift
*score is all sets added up
Autobot (AMRAP – Rounds and Reps)
“Autobot”
AMRAP 18:
9 Deadlifts 225 / 155 lb
60 Double Unders
30 Wallballs 20 / 14 lb to 10/9ft.
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Deadlifts: Performed in less than 30s. Loading should not exceed 65% of your 1RM deadlift.
– Double Unders: Performed in less than 1:30.
– Wallballs: Performed in less than 1:30.
– Aim to complete the deadlifts in 1-2 sets.
– Breathe on the double unders. Aim to complete them in 1-2 sets.
– Shoot for 1-3 sets on the wallballs each round.
– We don’t need to move “fast” on any movement. The main goal here is just to keep moving.
DEADLIFTS
– Reduce Loading/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 90 Single Unders
– 1:30 Practice
WALLBALLS
– Reduce Reps/Loading/Target Height
– Single Dumbbell Thrusters
Metcon (No Measure)
Extra credit
Beast Accessory
3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)
https://youtu.be/rfxfZo4g4KE
https://youtu.be/pzdHuloZVoc