CrossFit – Mon, Dec 12


CrossFit – Mon, Dec 12

CrossFit GonzStrong – CrossFit

Clean n jerk Complex (Weight)

Clean & Jerk Complex

For Max Load:

1 Deadlift

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– This is a repeat from 7/24/20 (before we had an app).

– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace throughout while grinding through their barbell reps.

– Barbell Loading: Should not exceed 65% of your 1RM jerk.

– Score: Total time it takes to complete the workout.

– The traditional way to break up “DT” is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.

– Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.

– If needed, let’s stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (8-3-1) to be able to hold onto the push jerks.

– Let’s keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deads first.

Extra credit (Checkmark)

Ring Muscle-Up Benchmark

For Time (10 Minute Cap):

30 Ring Muscle-ups

Row Intervals

For Time:

1,200m Moderate, 600m Easy

1,000m Moderate, 500m Easy

800m Moderate, 400m Easy

600m Moderate, 300m Easy

400m Moderate, 200m Easy

200m Moderate, 100m Easy

Moderate: 2K Pace + 5-10 Seconds

Easy: 2K Pace + 15-20 Seconds

Accessory [Back & Biceps]

For Quality:

70 Barbell Bent Over Rows

50 Reverse Barbell Curls

30 Inverted Barbell Rows