12/8/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power clean
[PART A]
Build to Heavy Single
[PART B]
Hang Power Cleans:
2 Unbroken Sets @ 65% of Above
Rest 2:00 Between Sets
Metcon (Weight)
Your calculated percentages
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
Rest 1-3 Minutes Between All Sets.
Sneaky Sevens (Time)
7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans 135 / 95 lb
7 Toes to Bar
7 Front Squats 135 / 95 lb
7 Bar-Facing Burpees
7 Push Jerks 135 / 95 lb
7 Chest to Bar Pull-ups
CONDITIONING CATEGORY: Threshold
ALL MOVEMENTS: Less than 30s each.
SCORE: Time
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Box Step-Overs
– Broad Jumps
POWER CLEANS
– Reduce Weight
– Reduce Reps
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– 4 Strict Toes To Bar
– 14 Sit-Ups
FRONT SQUATS
– Reduce Weight
– Reduce Reps
– Sub Dumbbells
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
PUSH JERKS
– Reduce Weight
– Reduce Reps
– Sub Dumbbells
CHEST TO BAR PULL-UPS
– Reduce Reps
– 4 Strict Chest To Bar
– Alternating Dumbbell Plank Rows
Metcon (No Measure)
Extra credit
10 Rounds For Time [30 Minute Cap]:
500 Meter Row
50% Strict Pull-ups 5