CrossFit – Tue, May 2
CrossFit GonzStrong – CrossFit
Push press heavy double (Weight)
Push Press
Heavy Double
Adderall (AMRAP – Reps)
“Adderall”
AMRAP 10:
1 Mile Run
Max Clean and Jerks 135 / 95 lb
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches 115 / 85 lb
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters 95 / 65 lb
– Overview: This is a repeat from June 19th, 2021. Each interval will begin with a set run distance. Athletes will then grind out as many barbell reps as they can in the remaining time of each window while feeling the fatigue from each run.
– Run: The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less. Reduce the distances if needed.
– Power Cleans & Snatches: Athletes should feel they can cycle the bar but will likely opt for singles. Loading should not exceed 60% of your power clean for the first barbell and should not exceed 60% of your power snatch on the second barbell.
– Thrusters: Athletes should be able to cycle the barbell for sets of 5 or more. Loading should not exceed 60% of your 1RM thruster.
– Score: Enter the number of reps completed for each movement.
– Let’s push the mile run then dial back our pace for the last 200m or so just so that we can get right to work on the clean & jerks that follow. We should have at least a minute here to accumulate reps so pace out these reps based on how much time you have when you come in.
– Let’s, again, push the 800m run then dial back our pace for the last 200m or so. Pace out the snatches based on how much time you have when you come in from the run.
– It is not worth it to push the last run super hard as we now will have thrusters to do when we come back in. Let’s run at a modest pace and chip away at the thrusters however we see fit. The goal here will be to rest as little as possible between sets.
1,600 METER RUN
– Reduce Distance
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
CLEAN & JERKS
– Reduce Loading
– Sub Dumbbells
– Cleans Only
– Jerks Only
POWER SNATCHES
– Reduce Loading
– Sub Dumbbells
– Power Cleans
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Front Squats
– Push Presses
Extra 5/2/23 (Checkmark)
Power Snatch
5 Sets:
Set 1: 5 Power Snatches @ 70% 84LB
Set 2: 5 Power Snatches @ 70% 84LB
Set 3: 5 Power Snatches @ 70% 84LB
Set 4: 5 Power Snatches @ 70% 84LB
Set 5: Max Power Snatches @ 70% 84LB
Rest 1-2 Minutes Between Sets.
Gymnastics Conditioning
5 Rounds For Time:
30% Max Bar Muscle-ups 4
10 Single Leg Squats
30% Max Strict Handstand Push-ups4
10 Single Leg Squats
Ski Erg Intervals
For Total Reps:
3 Minute Ski Erg Calories
3 Minute Burpees
2 Minute Ski Erg Calories
2 Minute Bar-Facing Burpees
1 Minute Ski Erg Calories
1 Minute Burpee Box Jump Overs (24″/20″)