CrossFit – Fri, May 19

CrossFit GonzStrong – CrossFit

Toe2bar Max (AMRAP – Reps)

Toes to Bar



1 Max Set of Unbroken Toes to Bar

Front squats @82% (Weight)

Front Squat



Set 1: 8 Front Squats @ 61%

Set 2: 6 Front Squats @ 70%

Set 3: 4 Front Squats @ 79%

Set 4: 8 Front Squats @ 64%

Set 5: 6 Front Squats @ 73%

Set 6: 4 Front Squats @ 82%

Rest 1-2 Minutes Between Sets.

Clean and Jerk heavy double (Weight)

Clean & Jerk



Build To A Heavy Double

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Repeat from 5/10/22

– Conditioning Category: Grindy Sprint

– Loading should not exceed 70% or your 1RM clean & jerk.

– Score: Total time.

– There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.

Options To Consider:

– All singles

– Knock out a set of 10+ reps then drop to singles

– Alternate between touch and go sets of 3-5 & 3-5 singles

– Sets of 3-5

– Sets of 10

Extra 5/19/23 (Checkmark)

Gymnastics Conditioning



AMRAP 3 x 5 Rounds:

30/24 Calorie Echo Bike

Max Gymnastics Reps

Rest 1:00 Between Rounds

Round 1: Wall Walks

Round 2: Handstand Push-ups

Round 3: Deficit Handstand Push-ups (4.5″/3″)

Round 4: Strict Handstand Push-ups

Round 5: Chest to Wall Handstand Push-ups