CrossFit Gonzo – Denton Weightlifting
Warm-up
General Warm Up (Row) (No Measure)
500m Row
(200m easy)
(200m medium)
(100m Fast)
Barbell Warm Up (No Measure)
Barbell Warm Up
2rds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Semi-Stiff Legged Deadlifts
5 Front Squats
Weightlifting
Power Clean and Jerk + Clean and Jerk (9×1)
Work up to 85% only if there are no misses
After the fourth set just do 1 Clean and Jerk
Paused Clean Pull with eccentric lower (9×1)
Pause 1 inch off the floor for 5 sec..then finish with a clean pull and eccentricly lower all the way back to the ground 80-85%
Back Squat (9×2 per set)
80%