CrossFit – Fri, Dec 9
CrossFit GonzStrong – CrossFit
Hang clean n jerk (Weight)
Hang Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace while grinding through big sets and reps of these movements.
– Row: 4-5 minutes
– Toes To Bar: 3-5 minutes
– Wallballs: 2-4 minutes
– Power Cleans: 2-3 minutes. Loading should not exceed 65% of your 1RM power clean.
– Ring Muscle-Ups: 2-5 minutes
– Score: Rounds + Reps
Extra credit (Checkmark)
Ski + Sandbag Carry + Bench
https://ctstorageprod.blob.core.windows.net/videos-coaching/ski-erg-hips.mp4
For Time [15 Minute Cap]:
30-20-10 Calorie Ski Erg
150-100-50ft. Sandbag Carry
15-10-5 Bench Press
Sandbag: 150 / 100 lb
Bench Press: Bodyweight
Oly Strength Accessory
On the 3:00 x 3 Supersets:
10-12 Barbell Romanian Deadlifts
10-12 Wide Grip Strict Pull-ups
Midline x Grip Accessory
3 Rounds For Quality:
60 Second Side Plank (Right)
30 Second Double Plate Pinch
60 Second Side Plank (Left)
30 Second Double Plate Pinch