Friday
CrossFit GonzStrong – CrossFit
Warm-up
Capacity Builder
Clean and Jerk Stamina (Weight)
Clean and Jerk Stamina
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk
Week #3 of 3
[Recommended Starting/Outlook Weights]:
Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS DESCRIPTION:
The final week of this progression
Just like the last 2 weeks, use the same weight for all 5 sets
We are shooting to hit a PR on this piece and go heavier than last week.
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
Weightlifting
Back Squat (1X10)
STIMULUS DESCRIPTION:
We are using the previous week’s progressions to work up to a new 10 rep max back squat.
You should choose a weight that is a given for the first 5 reps, challenging for reps 6-8, and then dig deep for the final 2.
Rest as needed at the top of each rep and focus on speed out of the bottom of each rep.
Metcon
Dumbo (Time)
5 Rounds For Time:
21/15 Calorie Row or 15/12 Calorie Echo Bike (RX+)
10 Double Dumbbell Thrusters
5 Double Dumbbell Box Step-Overs
Dumbbells: 50’s/35’s
Box: 24″/20″
STIMULUS DESCRIPTION:
This “grindy” 5-round workout is intended to take around 12-18 minutes to complete
DOUBLE DUMBBELL THRUSTERS
Let’s choose our weight today based off the double dumbbell thrusters
This should be a weight that you are capable of completing for 20+ unbroken reps when fresh
Within the workout, these are ideally completed in no more than 2 sets each round
You are allowed to squat clean the first rep of each set if you’d like
DOUBLE DUMBBELL BOX STEP-OVERS
Hold the dumbbells in the hang position (by your sides) for this station
You do not have to stand to full extension on top of the box
Alternate which leg steps up to the box on every rep
You can face the box or complete these laterally