CrossFit – Fri, May 12
CrossFit GonzStrong – CrossFit
Power snatch @ 78% rep max (AMRAP – Reps)
Power Snatch
6 Sets:
Set 1: 5 Power Snatches @ 65%
Set 2: 5 Power Snatches @ 73%
Set 3: 5 Power Snatches @ 78%
Set 4: 5 Power Snatches @ 78%
Set 5: 5 Power Snatches @ 78%
Set 6: Max Power Snatches @ 78%
Rest 1-2 Minutes Between Sets.
Deadlift build to 5 heavy reps (Weight)
Deadlift
Build To AHeavy Set of 5
Double Time (Time)
“Double Time” 12 min time cap
5 Rounds For Time:
12 Deadlifts 155 / 105 lb
9 Handstand Push-ups
60 Double Unders
– Overview: In this sprinty triplet, athletes should aim to push the pace each round.
– Deadlifts: Loading should not exceed 50% of your 1RM deadlift. Athletes should be able to complete these reps unbroken every round.
– Handstand Push-Ups: Reps should be completed in 1-2 sets every round. Reps should take less than 1:00 to complete.
– Double Unders: Reps should take less than 1:30 to complete each round.
– Score: Total time it takes to complete the workout.
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
DOUBLE UNDERS
– Reduce Reps
– 60 Plate Hops
– 90 Single Unders
– 1:00 Effort On Any Machine
– 200m Run
Extra 5/12/23 (Checkmark)
Row Intervals
10 Rounds:
20/15 Calorie Row
30 Seconds Rest Between Rounds.
Grunt Work
2 Rounds For Time:
100 Meter Farmers Carry 70 / 50 lb’s
50 GHD Sit-ups
25 Burpee Box Jump Overs (24′”/20″)