CrossFit – Fri, Jun 9


CrossFit – Fri, Jun 9

CrossFit GonzStrong – CrossFit

Power Cleans build to 3 heavy reps (Weight)

Build to a heavy 3 reps (touch n go)

Double Agent (Time)

“Double Agent”

3 Rounds For Time:

500/400 Meter Row

30-20-10 Power Cleans 135 / 95 lb

100 Double Unders

Time Cap: 18 Minutes

– Overview: In this grippy 3 round triplet, athletes will be be challenged by bigger sets on the barbell and the jump rope. Let’s see who can go unbroken on the cleans and double unders in the last round!

– Row: Less than 2:10 to complete each round.

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. The 30 cleans should take less than 2:30 to complete.

– Double Unders: Less than 1:30 to complete each round.

– Score: Total Time. If capped, add 1s for every incomplete rep.

– Let’s make our first focus today on the barbell. Singles, small touch and go sets, big touch and go sets, or a mix of all the above works great. Let’s keep our breaks short and really try to push the pace here.

– Our next focus will be on the double unders. Let’s pay attention to our grip and shoulders. We need to stay as relaxed as possible so that we can save energy for the barbell. 1-4 sets works great here. If you break, make sure it’s only a quick shake out.

– The movement that matters the least is the rower. Let’s settle into a steady and sustainable pace here.
500/400 METER ROW

– Reduce Meters

– 2:10 Time Cap

– 400/300m Ski

– 1000/800m Bike

– 400m Run

– 300m Air Run


– Reduce Loading

– Reduce Reps

– Hang Power Cleans

– Sub Dumbbells


– Reduce Reps

– 1:30 Time Cap

– 1.5x Single Unders

– 50 Plate Hops

– 1:30 Effort On Any Machine

Extra 5/9/23 (Checkmark)


Echo Bike Intervals

5 Rounds:

3 Minutes On

1 Minute Off

Grunt Work

5 Rounds For Time:

50ft. Hand Over Hand Sled Pull (Heavy)

30 Second L-Sit

10 Deficit Handstand Push-ups (3.5″/2″)