5/27/22

26
May

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