CrossFit – Mon, Apr 10
CrossFit GonzStrong – CrossFit
Power snatches (AMRAP – Reps)
Power Snatch
5 Sets:
Set 1: 5 Power Snatches @ 55%
Set 2: 5 Power Snatches @ 63%
Set 3: 10 Power Snatches @ 68%
Set 4: 10 Power Snatches @ 68%
Set 5: Max Power Snatches @ 68%
Rest 1-2 Minutes Between Sets.
Red rover (Time)
“Red Rover”
For Time:
750/700 Meter Row
50 Overhead Squats 95 / 65 lb
25 Bar-Facing Burpees
– Feel: This workout should feel like a grindy sprint. The shorter time domain means athletes should push the pace but the light overhead squats & bar-facing burpees to finish will feel like a bit of a grind.
– Row: Should be completed less than 4:00.
– Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell should come from the floor. Reps should be completed in less than 3:00.
– Bar-Facing Burpees: Should be completed in less than 3:00.
– Score: Total time it takes to complete the workout.
– Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the overhead squats.
– Try to hold onto big sets of overhead squats. Athletes can rest in the back rack if they’d like rather than putting the bar down. Some options here could be 50 UB, 30-20, 25-15-10, 20-15-10-5, or 10-10-10-10-10.
– Coming off the squats, the arms will be feeling a bit tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.
750/700 METER ROW
– 600/550m Ski
– 1,500/1,400m Bike
– 600m Run
– 600m Air Run
OVERHEAD SQUATS
– Reduce Loading
– Single Dumbbell OHS
– Front Squats
BAR-FACING BURPEES
– Burpee Step-Over Bar
– Line-Facing Burpees
– Regular Burpees
Extra 4/10/23 (Checkmark)
Overhead Squat
5 Sets:
5 Overhead Squats
Rest 1-2 Minutes Between Sets
*Start @ 65% 1RM
Build
“Awkward Annie”
50-40-30-20-10:
Crossovers
V-Ups
Grunt Work
5 Rounds For Time:
5 Wall Walks
10 Kettlebell Front Rack Lunges
1-2-3-4-5 Rope Climbs (15ft.)
Kettlebell: 53 / 35 lb’s