CrossFit – Fri, May 12

CrossFit GonzStrong – CrossFit

Power snatch @ 78% rep max (AMRAP – Reps)

Power Snatch



6 Sets:

Set 1: 5 Power Snatches @ 65%

Set 2: 5 Power Snatches @ 73%

Set 3: 5 Power Snatches @ 78%

Set 4: 5 Power Snatches @ 78%

Set 5: 5 Power Snatches @ 78%

Set 6: Max Power Snatches @ 78%

Rest 1-2 Minutes Between Sets.

Deadlift build to 5 heavy reps (Weight)

Deadlift



Build To AHeavy Set of 5

Double Time (Time)

“Double Time” 12 min time cap



5 Rounds For Time:

12 Deadlifts 155 / 105 lb

9 Handstand Push-ups

60 Double Unders

– Overview: In this sprinty triplet, athletes should aim to push the pace each round.

– Deadlifts: Loading should not exceed 50% of your 1RM deadlift. Athletes should be able to complete these reps unbroken every round.

– Handstand Push-Ups: Reps should be completed in 1-2 sets every round. Reps should take less than 1:00 to complete.

– Double Unders: Reps should take less than 1:30 to complete each round.

– Score: Total time it takes to complete the workout.

DEADLIFTS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Presses

– Push-Ups

– Burpees

DOUBLE UNDERS

– Reduce Reps

– 60 Plate Hops

– 90 Single Unders

– 1:00 Effort On Any Machine

– 200m Run

Extra 5/12/23 (Checkmark)

Row Intervals



10 Rounds:

20/15 Calorie Row

30 Seconds Rest Between Rounds.

Grunt Work



2 Rounds For Time:

100 Meter Farmers Carry 70 / 50 lb’s

50 GHD Sit-ups

25 Burpee Box Jump Overs (24′”/20″)