7/11/21

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

Silverback Primer 10mins

3 Sets For Quality:

8 Back Rack Reverse Lunges (Each Leg)

10 Strict Toes to Bar

Metcon (Weight)

Squat clean

3-3-2-2-1-1

Complex

(Can drop in between must rest :90 second)

Once you go then you do not stop

Example:

3 cleans rwst 90 sec change plate at 90 seconds do next 3 cleans reat next 2 rest next 1 rest then 1
Big Take Aways

We are trying to lift heavy while manipulating heavy weight while using safe form.

65% building to 90%

BUT YOU MUST NAIL ALL OF YOUR LIFTS. Learn to pick and choose the right weight for you and get to know your squats cleans better.

*We are NOT MAXING OUT!

Metcon (Time)

“Squeaky Clean”

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell – 155 / 105 lb
Stimulus

– Conditioning Category: Threshold

– Last time we completed this workout was 8.30.19

– The weight on the barbell should be something you could cycle for 12+ squat cleans unbroken when fresh.

– The run should be about a 2:00 effort.

Strategy

THE BIG TAKEAWAYS

1. The run is the once place we are unloaded in this workout. Let’s use this as a recovery each round. We’ll be tempted to come out the gate fast but this is one is all about the barbell. Gunning the first run will only cause us to need more breaks on ther barbell.

2. Steady singles will probably be the best strategy for the power cleans. We want to be able to hold on for 1-2 sets on the hang squat cleans so let’s save the legs for those.

3. If you feel good after the hang squat cleans and want to hold on for sets on the regular squat cleans, you definitely can. Let’s see how we feel and either go 2-3 small sets or quick singles.

4. In a 3 round wrokout we always want to treat round 1 as the buy-in, round 2 as the REAL workout, and round 3 as the home run finish.

Modifications

400 METER RUN

– 500m Row

– 800m Bike (Any)

– 400m Ski

SQUAT CLEANS

– Double Dumbbell

– Single Dumbbell

– Power Cleans

– Front Squats