6/29/22
CrossFit GonzStrong – CrossFit
Build to a heavy 5×4 (Weight)
Push press
5×4
– On 6.11.22 we did 5 sets of 5. Aim to beat your score today. Hit the clock icon to view scoring history.
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Dirty work (AMRAP – Reps)
“Dirty Work”
AMRAP 6:
60 Deadlifts
Max Calorie Bike Erg or row
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike Erg
Directly Into..
AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike Erg
Barbell: 115 / 85 lb
– Conditioning Category: Grindy Threshold
– Deadlifts: Completed in 4:00 or less and in sets of 10 or more.
– Hang Power Cleans: Completed in 4:00 or less and in sets of 7 or more.
– Shoulder To Overhead: Completed in 4:00 or less and in sets of 5 or more.
– Score: Enter calories completed each AMRAP. Overall score will be the sum total.
– For all 3 barbell movements, let’s choose a break up strategy that will allow for quick breaks. Some athletes will be able to hold on for big sets while others may need to do smaller sets.
– Deadlift Set Options: 3 x 20, 4 x 15, or 6 x 10.
– Hang Power Clean Set Options: 3 x 15, 15-10-10-10, 5 x 9, or 8-8-8-7-7-7.
– Shoulder To Overhead Set Options: 3 x 10, 8-8-7-7, 5 x 6, or 6 x 5.
– Use the first 15-30s on the bike to allow the legs to recover a bit before picking up the pace.
– Since there is no rest between AMRAPS, hop off the bike with about 10 seconds left in the 6 minute window to prep for the next 6 minute AMRAP.
Metcon (No Measure)
Extra credit
Wallball Conditioning
AMRAP 20:
400 Meter Ski Erg
Max Unbroken Wallballs 30 / 20 lb to 10/9ft.
Beast Accessory
3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions
*Repeat from 6.8.22
Handstand Walk
For Time:
300ft. Handstand Walk
Time Cap: 10 Minutes