CrossFit – Fri, Feb 3

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Push Jerks



On the 2:30 x 6 Sets:

2-3 Push Jerks (78-88%) 129LB – 145LB

*Percentage Based Off 1RM Push Jerk

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– 40s, 30s, 20s Effort On Any Machine

THRUSTERS

– Reduce Loading

– Sub Dumbbells

CHEST TO BAR

– Reduce Reps

– Banded

– Strict

– Pull-Ups

– RingRows

– Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

– Reduce Reps

– Banded BMU

– Jumping BMU

– C2B Pull-Ups

– Pull-Ups

– RingRows

– Alternating Dumbbell Plank Rows

Metcon (Checkmark)

Extra

Power Clean



8 Unbroken Sets For Time:

3 Reps @ 65% 1RM 104LB

*Percentage Based Off 1RM Power Clean

Medball GHD + Lunge



30-20-10 [12 Minute Cap]:

Medicine Ball GHD Sit-ups 20 / 14 lb

Barbell Front Rack Lunge (Yards)

Barbell: 135 / 85 lb

Bike Erg Intervals



AMRAP 5:

Max Calorie Bike Erg

Rest 5 Minutes

For Time:

Calories Completed In Part 1