CrossFit – Wed, May 17

CrossFit GonzStrong – CrossFit

Power cleans @ 75% max (AMRAP – Reps)

Power Clean



4 Sets:

Set 1: 5 Power Cleans @ 50%

Set 2: 3 Power Cleans @ 60%

Set 3: 1 Power Cleans @ 70%

Set 4: Max Power Cleans @ 75%

Rest 1-2 Minutes Between Sets.

Road kill (Time)

“Road Kill”

3 Rounds For Time:

400 Meter Run

21-15-9 Thrusters 95 / 65 lb

1,000/800 Meter Echo Bike

– Overview: Athletes should aim to move at their threshold pace throughout this workout. We’ll push for bigger sets on the barbell today.

– Run: Should be completed in less than 2:15.

– Thrusters: Loading should not exceed 50% of your 1RM thruster. Reps should be completed in 1-2 sets every round. Reps will decrease each round.

– Bike: Should be completed in 2:15 or less. This will read as either 1km or 0.8km on your monitor.

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

– Let’s make the main focus in this workout to push the thrusters. Aim to hold on for bigger sets than you are typically comfortable holding onto.

– Out of the run and the bike, let’s push the bike a bit more since this will come right after the thruster. We can use the run to recover.

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400m Ski

– 1000/800m Bike

– 300m Air Run

THRUSTERS

– Reduce Loading

– Sub Dumbbells

– 2 x Air Squats

1,000/800 METER ECHO BIKE

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 400m Run

– 300m Air Run

Strict press build to a heavy rep (Checkmark)

Strict Press



Build To A Heavy Single

Gymnastics Conditioning



4 Rounds For Time:

100 Meter Sled Push (Light)

20 Single Leg Squats

40% Max Bar Muscle-ups

Rest 2 Minutes Between Rounds.

Grunt Work

For Time:

50 Kettlebell Swings, 50 GHD Sit-ups

50 Kettlebell Swings, 70 V-ups

50 Kettlebell Swings, 90 AbMat Sit-ups

Kettlebell: 53 / 35 lb