CrossFit – Mon, May 8

CrossFit GonzStrong – CrossFit

Clean n Jerk @85% (Weight)

Clean & Jerk



For Time:

10 Clean &Jerks @ 52%

8 Clean &Jerks @ 60%

6 Clean &Jerks @ 69%

4 Clean &Jerks @ 77%

2 Clean &; Jerks @ 85%

Front Squat (Weight)

Build to a heavy 5 reps

Front Seat (Time)

“Front Seat”

For Time:

20 Front Squats

20 Bar-Facing Burpees

20 Push Press

20 Bar-Facing Burpees

20 Thrusters

Barbell: 115 / 85 lb

– Overview: In this sprinty chipper, athletes will aim to push the pace throughout knowing that we’ll only be working 1 time through these movements.

– Front Squats: Athletes should be able to complete these reps in 1-2 sets in less than 1:30.

– Bar-Facing Burpees: Each set of 20 reps should take less than 2:00 to complete. Athletes are required to jump over the bar.

– Push Press: Athletes should be able to complete these reps in 1-2 sets in less than 1:30.

– Thrusters: Athletes should be able to complete these reps in 1-3 sets in less than 1:30.

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

– Aim for big sets on the barbell today and pace the burpees in a way that will allow you to stick to those big barbell sets.

– The thrusters will likely be the most challenging movement in this workout so let’s be smart about our strategy on the other 2 barbell movements to leave enough in the tank for that last barbell.

– Aim for 1-3 sets on each of the barbell movements. No longer than 5 seconds should go by during breaks on the barbell.

ALL BARBELL MOVEMENTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpee Step-Overs

– Regular Burpees

– 20 Cals On Any Machine

Extra 5/8/23 (Checkmark)

Ski Erg Intervals



10 Rounds For Total Time:

3-6-9-12-15-18-21-24-27-30 Calorie Ski Erg

Rest 30 Seconds Between Rounds.

Gymnastics Conditioning



AMRAP 15:

5 Deficit Handstand Push-ups (4.5″/3″)

10 Single Leg Squats

15 V-Ups