Friday

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Clean and Jerk Stamina (Weight)

Clean and Jerk Stamina [Week 1 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

[Recommended Starting/Outlook Weights]:

Week 1: 50% of 1RM Clean and Jerk

Week 2: 55% of 1RM Clean and Jerk

Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS

DESCRIPTION

Week 2 of this 3 week progression

Just like last week, use the same weight for all 5 sets

Aim is to go slightly heavier than last week

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

You can power clean or squat clean and push jerk or split jerk

Weightlifting

Back Squat “12-6-3” (3 Rounds for weight)

12 Reps @ 91% of 10RM Back Squat

6 Reps @ 99% of 10RM Back Squat

3 Reps @ 106% of 10RM Back Squat
Back Squat “12-6-3”

Last weeks percentages are posted with wod. Try to increase this week using the below recommended percentages.

STIMULUS DESCRIPTION:

We last completed a 10RM Back Squat test on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Metcon

Buy, Buy, Buy (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders

15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats (165/115)
STIMULUS DESCRIPTION:

We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals

Each AMRAP begins with buy-In calories on the rower

After finishing the calories, you won’t return to the machine

Instead, you’ll complete max rounds and reps of double unders and front squats

Your score for each AMRAP will be total rounds + reps of double unders and front squats

Your final score will be the sum total of these 3 scores

ROW

To make sure you have enough time for the scored portion of each AMRAP, the rows should take no longer than:

1st AMRAP: 3:00

2nd AMRAP: 2:30

3rd AMRAP: 2:00

DOUBLE UNDERS

The double under number is designed to be incredibly small

Once on the rope, this should be a number that you can complete in 30 seconds or less

Adjust the number or variation as needed

FRONT SQUATS

The front squat comes from the floor in this workout

You are allowed to squat clean the first rep of each set if you’d like

As the weight increases, the reps will decrease

For all rounds, choose a weight you can complete in 1-2 sets

DOUBLE UNDERS

Reduce Reps

60 Single Unders

30 Seconds of Practice

30 Double Taps

30 Line Hops

15 Over-and-Back Dumbbell Hops