Friday

CrossFit GonzStrong – CrossFit

Warm-up

Capacity Builder

Clean and Jerk Stamina (Weight)

Clean and Jerk Stamina

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
Week #3 of 3

[Recommended Starting/Outlook Weights]:

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

STIMULUS DESCRIPTION:

The final week of this progression

Just like the last 2 weeks, use the same weight for all 5 sets

We are shooting to hit a PR on this piece and go 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

Weightlifting

Back Squat (1X10)

STIMULUS DESCRIPTION:

We are using the previous week’s progressions to work up to a new 10 rep max back squat.

You should choose a weight that is a given for the first 5 reps, challenging for reps 6-8, and then dig deep for the final 2.

Rest as needed at the top of each rep and focus on speed out of the bottom of each rep.

Metcon

Dumbo (Time)

5 Rounds For Time:

21/15 Calorie Row or 15/12 Calorie Echo Bike (RX+)

10 Double Dumbbell Thrusters

5 Double Dumbbell Box Step-Overs

Dumbbells: 50’s/35’s

Box: 24″/20″
STIMULUS DESCRIPTION:

This “grindy” 5-round workout is intended to take around 12-18 minutes to complete

DOUBLE DUMBBELL THRUSTERS

Let’s choose our weight today based off the double dumbbell thrusters

This should be a weight that you are capable of completing for 20+ unbroken reps when fresh

Within the workout, these are ideally completed in no more than 2 sets each round

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

DOUBLE DUMBBELL BOX STEP-OVERS

Hold the dumbbells in the hang position (by your sides) for this station

You do not have to stand to full extension on top of the box

Alternate which leg steps up to the box on every rep

You can face the box or complete these laterally