7/16/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Clean and Jerk
On the 2:00 x 10 Sets:
3 Hang Power Cleans
2 Front Squats
1 Split Jerk
Sets 1-3: 50-60% 1RM clnnjerk
Sets 4-6: 55-65% 1RM Cleannjerk
Sets 7-8: 60-70% 1RM Clean n Jerk
Sets 9-10: 65-75% 1RM Clean & jerk
Snack bar (Time)
“Snack Bar”
3 Rounds For Time:
400 Meter Run
10 Power Cleans 155 / 105 lb
500/400 Meter Row
10 Push Jerks 155 / 105 lb
Strategy
THE BIG TAKEAWAYS
1. The first priority today is the barbell. We’re looking to move through big sets on both movements with cardio to follow each. Find a plan that you feel is consistent across the 3 rounds. This may be 10 straight, 5-5, or 4-3-3.
2. Run and row at a pace that supports your strategy on the barbell. The goal is to find the “max sustainable pace” that allows you to go big on the bar. We’d rather sacrifice a little speed here for bigger sets on the barbell.
3. Look to have the “just start” mentality today. Try to get your hands on the barbell and rower handle quickly. Shortening up the transitions from movement to movement adds up over 3 rounds.
Modifications
RUN
– 500/400 Meter Row
– 1000/800 Meter Bike
ROW
– 400 Meter Run
– 1000/800 Meter Bike
CLEANS & JERKS
– Double Dumbbell