CrossFit – Fri, Apr 28


CrossFit – Fri, Apr 28

CrossFit GonzStrong – CrossFit

Power Clean build to a heavy 5 reps (Weight)

Nowhere fast (Time)

“Nowhere Fast”

10 min time cap

For Time [8 Minute Cap]:

50 Power Cleans 155 / 105 lb

On the Minute (Starting At The 0:00):

5 Toes to Bar


– Feel: This workout should feel like a grippy sprint.

– Power Cleans: Loading should not exceed 70% of your 1RM power clean. Athletes should be able to hold onto the bar for touch and go sets for the majority of these reps.

– Toes To Bar: Athletes should be able to complete these reps unbroken every round.

– Score: Total time it takes to complete the 50 power cleans.

– We can approach this workout in 2 ways…we can try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

– If your barbell cycling is strong, let’s try for the first option. If we aren’t as strong on the barbell, let’s go for the second option.

– We need to be mindful of our grip here. The longer we hold onto the bar, the more quickly our grip will fatigue. We would suggest doing no more than a set of 15 at a time.

– Let’s see if we can get at least 8 power cleans a minute so that we can be sure that we’ll finish under the time cap.


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups


Extra 4/28/23 (Checkmark)

Bench Press

For Total Load:


*Start at 70% 1RM & Build

*Rest 1-2 Minutes Between Sets

5k Row

For Time:

5,000 Meter Row

Skill Conditioning

6 Rounds For Time:

5-10-15-20-25-30 Calorie Echo Bike

30% Max Ring Muscle-ups