CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
Strict Weighted Pull-ups
2-5 Strict Weighted Pull-ups
Rest 3 Minutes Between Sets.
Strict press Eccentric 5-6 (Weight)
5-6 Reps @ 60-65% 69LB – 75LB
*6-8 Second Eccentric
Great balls of fire (AMRAP – Reps)
Max Calorie Echo Bike
On the Minute [Starting at 0:00]:
10 Wallballs 20 / 14 lb
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: Unbroken sets. Less than 30s.
– BIKE: 30-45s effort each minute.
– SCORE: Total Calories
– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.
– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.
– Quick transitions are key here as well.
Zone 2 Cardio
40-60 Minute Bike, Run, or Row @ Zone 2
10 Minutes of Jump Rope or Single Leg Skill Practice
* Single Leg Squats
* Unbroken Single Leg Squats
* Double Unders
* Double Under Crossovers
* Triple Unders