CrossFit – Fri, Jul 21

Announcements

Competition November 11th

The Forge: Team Comp

male/male female/female

intermediate and scaled

$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that

Come out and Play! Link below:

https://competitioncorner.net/events/11011/details

Ask Lyanne if you have questions.

CrossFit GonzStrong – CrossFit

Power clean build one heavy single (Weight)

Power Clean



Heavy Single

Out on a limb (Time)

“Out On A Limb”



AMRAP 15:

1 Round of “DT” 135 / 95 lb

1-2-3..Rope Climbs (15ft.)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

– Overview: Athletes will test their grip stamina in this 15 minute workout working back and forth between the barbell and the rope.

– “DT”: Each round should take 90s or less. Loading should not exceed 65% of your 1RM push jerk.

– Rope Climbs: Each rep should take no longer than 30s to complete.

– Score: Rounds + Reps

– Let’s see if we can stick to the traditional “DT” break up strategy of 11 deads, drop, 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks. If needed, put an extra break in the hang power cleans (5-3-1) to save the grip.

– Chip away at the rope climb reps. Really try to use the legs as much as possible here.

“DT”

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

ROPE CLIMBS

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

Extra 7/21/23 (Checkmark)

Push Jerk



Set 1: 1 Push Jerks @ 85% 140LB

Set 2: 6 Push Jerks @ 70% 115LB

Set 3: 1 Push Jerks @ 85%

Set 4: 6 Push Jerks @ 75%

Set 5: 1 Push Jerks @ 85%

Set 6: 6 Push Jerks @ 80%

Rest 1-2 Minutes Between Sets.

Run Conditioning

4 Rounds:

800 Meter Run

Rest 1 Minute Between.

Pump Sesh



5 Sets For Max Reps:

Max Unbroken Dumbbell Bench Press 70 / 50 lb’s

Every Break [4 Times]:

100 Meter Farmers Carry