CrossFit GonzStrong – CrossFit
Unbroken Sets For Load:
15-12-9 Power Cleans
Rest As Needed Between Sets.
– Cleans must be performed touch and go.
– The score is total load here so athletes can choose their loading based off of what will maximize their score.
– Athletes are allowed 3 attempts max of each touch and go set.
– Score: Enter heaviest loading for each set.
After shock (Time)
5 Rounds For Time:
1 kilometer Bike (500m row 400m run)
12 Deadlifts 185 / 135 lb
21 Weighted Vups (15/10)
After Each Round:
100 Meter Farmers Carry 50 / 35 lb’s
*Women to 6-inch riser
– Aim for a hard but sustainable pace on the bike.
– Aim for 1-2 sets on the deadlifts.
– Move at a steady pace on the GHDSU.
– Let’s be aggressive on the farmer’s carry knowing our grip will get a break on the bike that follows.
1,000 METER BIKE
– Reduce Distance
– 500m Row
– 400m Run
– 400m Ski
– Reduce Weight
– Abmat Sit-Ups
Metcon (No Measure)
3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls