6/10/22
CrossFit GonzStrong – CrossFit
Build to heavy power clean & sqt clean (Weight)
Clean Complex
Build To Heavy Complex:
1 Power Clean
1 Squat Clean
Doce (AMRAP – Rounds and Reps)
“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs (24″/20″)
Rest 4 Minutes Between Rounds
Round 1: 135 / 95 lb
Round 2: 115 / 85 lb
Round 3: 95 / 65 lb
RX+
Round 1: 155 / 105 lb
Round 2: 135 / 95 lb
Round 3: 115 / 85 lb
– Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets.
– The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight.
– Here are some options for getting to 21 reps:
Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5
Middle Bar: 12-9, 7-7-7
Lightest Bar: 21, 12-9
– Let’s move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.
CALORIE ROW
– 27/21 Calorie Bike Erg
– 21/15 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
– 400 Meter Run
– 300 Meter Air Runner or Trueform
POWER CLEANS
– Reduce Loading
– Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
– Barbell or Dumbbell Facing Burpees
– Burpee Box Step-Overs
Metcon (No Measure)
Extra credit
Gymnastics Conditioning
5 Rounds For Reps [20 Minute Cap]:
15 Shuttle Runs
Max Unbroken Toes to Bar
15 Shuttle Runs
Max Unbroken Bar Muscle-Ups
1 Shuttle Run = 10m
Beast Accessory
3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)