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