8/11/21

10
Aug

8/11/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

“The Grunt” (Cycle Benchmark)

AMRAP 5:

18 Power Cleans

15 Front Squats

12 Push Jerks

9 Power Snatches

Time Remaining: AMRAP Thrusters

Barbell – 135 / 95 lb
Stimulus

– This is a retest from the beginning of this cycle. – In this barbell sprint, we’ll have 5 minutes to complete 18 power cleans, 15 front squats, 12 push jerks, 9 power snatches, and in the time remaining, as many thrusters as possible.

– Barbell must come from the floor for all movements.

– Score is total thruster reps completed.

Metcon (AMRAP – Rounds and Reps)

“Neat”

AMRAP 15:

3 Bar Muscle-Ups

6 Deadlifts 225 / 155 lb

9/7 Calorie Assault Bike
Stimulus

– Conditioning Category: Threshold

– The 3 bar muscle-ups should be completed unbroken every round. Reduce the reps or modify the movement if needed. This station should take under :20s.

– The weight on the barbell should be something you can complete the 6 deadlifts in 1-2 sets every round. This station should take under :30s.

– The bike should take under :45s.

– Athletes can expect to complete between 7-10 rounds.

– Score: Rounds + Reps

Metcon (No Measure)

Body Armor

Not for Time

10-9-8-7-6-5-4-3-2-1:

Strict Pull-Ups

[5 Double Dumbbell Tempo Romanian Deadlifts After Each Set]