9/21/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat Clean & Jerk
5 Sets:
3 Squat Cleans
1 Push Jerk
Performed @ 70-75%
The rest is history (Time)
“The Rest Is History”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hang-power-clean-elbows.mp4
3 Rounds For Time (20 Minute Cap):
30 Bar-Facing Burpees
20 Hang Power Cleans 135 / 95 lb
100 Double Unders
*Rest 1 Minute Between Rounds
– Conditioning Category: High Threshold
– Bar-Facing Burpees: Reps should be completed in 2:00 or less.
– Hang Power Cleans: Reps should be completed in 1:30 or less.
– Double Unders: Reps should be completed in 2:00 or less.
– Score: Total time including rest.
– One minute of rest between rounds does not give us a ton of time to recover. With that being said, we should aim to be only slightly more aggressive with our pacing than usual.
– Find a steady pace on the burpees. 30 burpees is not a small number so let’s settle into a pace that keeps you moving at the same rate throughout each round.
– Let’s aim for 1-3 sets on the hang power cleans. If you know that the double unders that follow will be a challenge for you, let’s definitely take a break or 2 on the cleans to set ourselves up for success on the dubs.
– Take the double unders 25 reps at a time. Check in with yourself every 25 reps. If you feel you can keep going, hold on for another 25 reps. If you feel your heart rate getting too high, take a quick break and a big deep breath before getting back to work.
– Be sure to note your time after each round so you know when to start your next round.
BAR-FACING BURPEES
– Reduce Reps
– Burpee To Target
– Regular Burpees
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 2:00 of Practice
– 150 Single Unders
Metcon (No Measure)
Extra credit
Legless Rope Climbs
2-3 Sets:
5-7 Legless Rope Climbs (15ft.)
*Rest Up To 30s Between Reps
*Rest 1 Minute Between Sets
Clean High Pull
https://ctstorageprod.blob.core.windows.net/videos-movements/clean-high-pull-2.mp4
5 Sets of 5 @ Light Weights