CrossFit – Fri, May 19
CrossFit GonzStrong – CrossFit
Toe2bar Max (AMRAP – Reps)
Toes to Bar
1 Max Set of Unbroken Toes to Bar
Front squats @82% (Weight)
Front Squat
Set 1: 8 Front Squats @ 61%
Set 2: 6 Front Squats @ 70%
Set 3: 4 Front Squats @ 79%
Set 4: 8 Front Squats @ 64%
Set 5: 6 Front Squats @ 73%
Set 6: 4 Front Squats @ 82%
Rest 1-2 Minutes Between Sets.
Clean and Jerk heavy double (Weight)
Clean & Jerk
Build To A Heavy Double
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Repeat from 5/10/22
– Conditioning Category: Grindy Sprint
– Loading should not exceed 70% or your 1RM clean & jerk.
– Score: Total time.
– There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.
Options To Consider:
– All singles
– Knock out a set of 10+ reps then drop to singles
– Alternate between touch and go sets of 3-5 & 3-5 singles
– Sets of 3-5
– Sets of 10
Extra 5/19/23 (Checkmark)
Gymnastics Conditioning
AMRAP 3 x 5 Rounds:
30/24 Calorie Echo Bike
Max Gymnastics Reps
Rest 1:00 Between Rounds
Round 1: Wall Walks
Round 2: Handstand Push-ups
Round 3: Deficit Handstand Push-ups (4.5″/3″)
Round 4: Strict Handstand Push-ups
Round 5: Chest to Wall Handstand Push-ups