CrossFit – Mon, Jun 3

CrossFit GonzStrong – CrossFit

Complex 1&2 (6/3/25) (Weight)

Complex 1

5 Minutes (Every minute on the minute)

Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean

Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean

Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean

Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean

Complex 2

5 Min (Every minute on the minute)

Min 1: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

Min 2: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

Min 3: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

Min 4; 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

Min 5: 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean

Himalayas (Time)

3 Rounds

10 Overhead Squats (95/65)

10 Calorie Echo Bike (200m run)

-rest 3 minutes-

3 Rounds

2 Rope Climbs. ( 5bmups/ 5 rmups) (burpees to a target)

10 Calorie Echo Bike (200mrun)

-rest 3 minutes-

3 Rounds

10 Overhead Squat (95/65)

2 Rope Climbs (5mups/rmups) 5 burpees to a target

*Complete all 3 workouts at 75-80% pacing effort (i.e. 20 Minute AMRAP pace)

**We are encouraging you to break the 30 overhead squats into 2-3 sets