2/23/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Front squat
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
Metcon (Time)
https://www.youtube.com/watch?v=7RJW0rVNOPM
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: 95 / 65 lb
– Conditioning Category: Sprinty Grind
– Barbell: Between 30-40% of your 1RM Push Jerk.
– Score: Total time. If capped
[Option 1]:
10 Front Squats + 1 Push Jerk, Drop
9 Front Squats + 2 Push Jerks, Drop
8 Front Squats + 3 Push Jerks, Drop
7 Front Squats + 4 Push Jerks, Drop
6 Front Squats + 5 Push Jerks, Drop
5 Front Squats + 6 Push Jerks, Drop
4 Front Squats + 7 Push Jerks, Drop
3 Front Squats + 8 Push Jerks, Drop
2 Front Squats + 9 Push Jerks, Drop
1 Front Squat + 10 Push Jerks, Drop
[Option 2]:
10 Front Squats, Drop
1 Push Jerk + 9 Front Squats, Drop
2 Push Jerks + 8 Front Squats, Drop
3 Push Jerks + 7 Front Squats, Drop
4 Push Jerks + 6 Front Squats, Drop
5 Push Jerks + 5 Front Squats, Drop
6 Push Jerks + 4 Front Squats, Drop
7 Push Jerks + 3 Front Squats, Drop
8 Push Jerks + 2 Front Squats, Drop
9 Push Jerks + 1 Front Squat, Drop
10 Push Jerks
[Option 3]:
Choose one of the above options but break the 7,8,9, and possibly 10 push jerks into 2 sets.
BARBELL MOVEMENTS
– Reduce Loading
– Sub Dumbbell(s)
Metcon (No Measure)
Extra
For Average Wattage:
20 Minute Bike
Extra
AMRAP 1 x 4:
Max Unbroken Sets of 5 Toes To Bar
Rest 1 Minute Between AMRAPS
Extra
2 Giant Sets:
50ft. Overhead Walking Lunge 135 / 95 lb
1 Rope Climb (15ft.)
50ft. Front Rack Walking Lunge 135 / 95 lb
2 Rope Climbs (15ft.)
50ft. Back Rack Walking Lunge 135 / 95 lb
3 Rope Climbs (15ft.)
Rest As Needed Between Sets.