CrossFit – Mon, Dec 26
CrossFit GonzStrong – CrossFit
Squat Clean n Jerk (Weight)
Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 86%
Set 4: 2 Reps @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
Disgrace (Time)
“Disgrace”
3 Rounds For Time:
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
Time cap: 8 mins
– Repeat workout from 1.25.22
– Conditioning Category: Sprinty Grind
– Squat Cleans: Aiming for small sets or singles. Less than 1:00 per round.
– Push Jerks: Aiming for unbroken sets but definitely no more than 1 break in any round. Less than 1:00 per round.
– Barbell Loading: Should not exceed 65% of your 1RM clean & jerk.
– Score: Time.
– Break up the squat cleans in a way that will allow for unbroken sets of push jerks.
– This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.
– The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.
SQUAT CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
Metcon (Checkmark)
Extra
Bike Erg + Bar Muscle-up
Every 2 Minutes Until 30 Reps:
600 Meter Bike Eco/300m row
Max Bar Muscle-ups
Time Cap: 14 Minutes
Oly Strength Accessory
On the 3:00 x 3 Supersets:
6-8 Weighted Hip Extensions
6-8 Chest Supported Dumbbell Rows
Box Jump Over Conditioning
For Time Until 100 Reps:
1 Minute Box Jump Overs (24″/20″)
1 Minute Rest
*No Rebounding*