CrossFit – Mon, Mar 27

CrossFit GonzStrong – CrossFit

Squat Clean emom 10 (Weight)

Squat Clean



On the Minute x 10:

1 Squat Clean @ 85-90% of 1RM Squat Cleans

Bergeron Boop Test (Time)

“Bergeron Boop Test”

7 Rounds For Time:

7 Thrusters 75 / 55 lb

7 Pull-ups

7 Burpees

Extra 3/27/23 (Checkmark)

Front Squat QFA



On the 2:00 x 9 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

Set 7: 6 Reps @ 75%

Set 8: 4 Reps @ 78%

Set 9: 2 Reps @ 81%

“Bergeron Beep Test”



On the Minute For Max Rounds:

7 Thrusters 75 / 55 lb

7 Pull-ups

7 Burpees

*REPEAT FROM 3/16/22

Row Intervals



2 Rounds:

1,000 Meters @ 30 Strokes Per Minute

500 Meters @ 32 Strokes Per Minutes

250 Meters @ 34 Strokes Per Minutes

250 Meters @ 36 Strokes Per Minutes

Rest 4 Minutes Between Rounds.

Grunt Work



3 Rounds For Time:

21 Toes to Bar

15 Strict Ring Dips

9 D-Ball To Shoulder 150 / 100 lb

Bergeron Beep test (AMRAP – Rounds and Reps)

Conditioning

“Bergeron Beep Test”

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure