CrossFit – Fri, Jun 2

CrossFit GonzStrong – CrossFit

Squat Clean build to a heavy 3 (Weight)

Squat Clean



Build To A Heavy Set of 3

Clean Plate Club (Time)

“Clean Plate Club”

5 Rounds For Time:

10-8-6-4-2 Squat Cleans 155 / 105 lb

20/15 Calorie Row

10 Toes to Bar

– Overview: Athletes will grind through this 5 round triplet at their threshold pace.

– Squat Cleans: Loading should not exceed 65% of your 1RM squat clean. Reps will decrease each round.

– Row: Calories should be completed in less than 1:30 each round.

– Toes To Bar: Reps should take less than 1:00 to complete each round.

– Score: Total Time

– The barbell can be completed in singles or touch and go sets. We want to choose a strategy here that will allow us to push the other 2 movements as well.

– Aim for a moderate pace on the row. It is likely that athletes will need about 30s to pick up speed after the squat cleans.

– Let’s see if we can get the toes to bar completed in 1-2 sets each round.

SQUAT CLEANS

– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps

20/15 CALORIE ROW

– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Bike Erg

– 15/12 Cal Assault or Echo oBike

– 15/12 Cal Ski

– 15/12 Cal Air Run

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– Weighted Sit-Ups

Extra 6/2/23 (Checkmark)

Bench Press



Set 1: 10 Bench Press @ 60% 81LB

Set 2: 8 Bench Press @ 70%

Set 3: 6 Bench Press @ 75%

Set 4: 4 Bench Press @ 80%

Set 5: Max Bench Press @ 50%

Rest 1-2 Minutes Between Sets.

Pull-up Complex

4 Sets:

3 Weighted Strict Pull-ups

6 Strict Pull-ups

9 Kipping Pull-ups

Rest 1-2 Minutes Between Sets.

Skill Conditioning

3 Rounds For Time:

21 Burpees to Target (12-Inches)

150ft. Kettlebell Front Rack Lunge

90 Crossovers

Kettlebell: 53 / 35 lb’s