CrossFit – Fri, May 5

CrossFit GonzStrong – CrossFit

Back squats to 76% (Weight)

Back Squat



6 Sets:

Set 1: 10 Back Squats @ 55%

Set 2: 8 Back Squats @ 64%

Set 3: 6 Back Squats @ 73%

Set 4: 10 Back Squats @ 58%

Set 5: 8 Back Squats @ 67%

Set 6: 6 Back Squats @ 76%

Rest 1-2 Minutes Between Sets,

Third eye Blind (Time)

“Third Eye Blind”



4 Rounds For Time:

30 Dumbbell Snatches 50 / 35 lb

20/15 Calorie Echo Bike

10 Box Jumps (30″/24″)

– Overview: In this cyclical workout, athletes can aim to stay moving and settle into a steady sustainable pace throughout these 4 rounds.

– Dumbbell Snatches: Athletes should use 1 dumbbell and alternate arms every rep. Reps should take less than 1:15 to complete.

– Echo Bike: Athletes should be able to complete the bike cals in less than 1:30.

– Box Jumps: Athletes should stand all the way up on top of the box. Reps should be completed in less than 30s. No rebounding.

– Score: Total time it takes to complete the workout.

– Aim to complete the dumbbell snatches unbroken. Muscle snatches will be slightly faster than traditional power snatches here.

– Settle into a steady pace on the bike. Athletes should aim to complete 12/10 calories a minute which means the bike will take 1:30 or less to complete each round.

– The box jumps can be used to help recover a bit. No need to rush here.

DUMBBELL SNATCHES

– Reduce Loading/Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

20/15 CALORIE ECHO BIKE

– Reduce Calories

– 20/15 Cal Assault Bike

– 20/15 Cal Ski

– 27/20 Cal Bike Erg or Row

– 20 Burpees

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

– 300m Run

BOX JUMPS

– Reduce Box Height

– Step-Ups

– Broad Jumps

– 20 Jumping Lunges

Extra 5/4/23 (Checkmark)

Extra

Squat Snatch

Build To A Heavy Set of 3

Snatch Conditioning

For Time:

5-4-3-2-1 Snatches (75% Heavy Triple)

1-2-3-4-5 Handstand Walks

1 HS Walk = 25ft.

Skill Conditioning

For Time:

100 Crossovers

50 V-Ups

200 Meter Farmers Carry @dumbbells(70/50)’s

50 V-Ups

100 Crossovers