7/15/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Weighted Pull-Up
For Total Load:
5 Sets of 3
No pull (Time)
“NoPull”
5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15ft.) (10 strict pullups)
10 Power Snatches 95 / 65 lb
Time Cap: 20 Minutes
– Conditioning Category: Threshold
– Row: Completed in 1:30 or less.
– Rope Climbs: Completed in less than 1:00.
– Power Snatches: Loading should not exceed 60% or your 1RM power snatch. Reps should be able to be completed in less than 1:30.
– Score: Total time. If capped add 1s for ever missed rep (100m = 1 rep).
– Row at a pace that will allow you to push the other 2 movements.
– Focus on strong foot clamps and getting up the rope in as little pulls as possible.
– See if you can hold onto the bar for 1-2 quick sets each round.
– Fast transitions will give you an extra competitive advantage in this workout.
400/300 METER ROW
– 800/600m Bike
– 300/250m Ski
– 300m Run
– 250m Air Run
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– Sub 3-5 Strict Pull-Ups Per Rope
– Sub 3-5 Toes To Bar Per Rope Climb
– 6 Alternating Dumbbell Plank Rows
POWER SNATCHES
– Reduce Loading
– Sub Single Dumbbell
– Sub Kettlebell Swings
Metcon (No Measure)
Extra credit
Beast Accessory
3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Barbell Rollouts
C. Barbell Romanian Deadlifts
*Repeat from 6.25.22
Echo Bike Conditioning
3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy
[2 Minutes Rest After 3 Sets]
3 Sets:
40 Seconds at Fast Pace
90 Seconds Easy
[2 Minutes Rest After 3 Sets]
3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy
[2 Minutes Rest After 3 Sets]
3 Sets:
20 Seconds Sprint
90 Seconds Easy
Yoke + Toes to Bar
6 Rounds For Time:
50ft. Yoke Carry (@ 1RM Back Squat Weight)
12 Toes to Bar