3/23/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Overhead Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon (Time)
Pick which one… or do both
“Solitary Confinement”
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row
Time Cap: 30 Minutes
Metcon (No Measure)
Pick which one 🙂
Optional EMOM (Indy Quarter Final Athletes)
On The Minute x 30-42 Minutes (5-7 Rounds):
Minute 1 – 12 Toes To Bar
Minute 2 – 6 Clean & Jerks
Minute 3 – 30ft. Handstand Walk
Minute 4 – 10 Burpee Box Jump Overs or 1 Rope Climb
Minutes 5-6 – Recovery Row
Box: (24″/20″)
Barbell: 135 / 95 lb
Metcon (No Measure)
Odd Object Conditioning
Extra credit
[3 Rounds For Reps]:
AMRAP 4:
500 Meter Ski Erg
20 Alternating Dumbbell Snatches
Max Dumbbell Overhead Squats
Rest 2 Minutes Between Sets
Dumbbell: 50 / 35 lb
Extra credit
Bike Erg Intervals 4 [OPTIONAL]
6 Rounds:
3:00 @ Moderate-Hard Pace
2:00 Recovery Spin