CrossFit – Thu, Apr 20

CrossFit GonzStrong – CrossFit

Thursday mobility 4/20/23 (Checkmark)

Thursday 30 Mobility



2:00 Child’s Pose

2:00 Shoulder to Floor (1:00 Each Side)

2:00 Wrist Stretches

2:00 Kneeling Front Rack Stretch

2:00 Down Dog

2:00 Couch Stretch (Each Side)

2:00 Pigeon Pose (Each Side)

2:00 Spiderman Hold(Each Side)

2:00 Frog Stretch

2:00 Straddle Stretch

Recovery 4/20/23 (AMRAP – Rounds and Reps)

Option B: Active Recovery

AMRAP 20:

6 Kettlebell Goblet Squats

9 Kettlebell Swings

15/12 Calorie Row

Kettlebell:53 / 35 lb

Five Star (Time)

saturday Wod

Clean & Jerk



9 Sets:

Set 1: 1 Clean & Jerk @ 84%

Set 2: 1 Clean & Jerk @ 86%

Set 3: 1 Clean & Jerk @ 88%

Set 4: 1 Clean & Jerk @ 86%

Set 5: 1 Clean & Jerk @ 88%

Set 6: 1 Clean & Jerk @ 90%

Set 7: 1 Clean & Jerk @ 88%

Set 8: 1 Clean & Jerk @ 90%

Set 9: 1 Clean & Jerk @ 92%

Rest 1-2 Minutes Between Sets.

Bench Press

6 Sets:

Set 1: 1 Bench Press @ 85%

Set 2: 6 Bench Press @ 70%

Set 3: 1 Bench Press @ 88%

Set 4: 6 Bench Press @ 75%

Set 5: 1 Bench Press @ 90%

Set 6: 6 Bench Press @ 80%

Rest 1-2 Minutes Between Sets.

“Five Star”

For Time [Partition However]:

55 Toes to Bar

55 Dumbbell Thrusters 50 / 35 lb’s

55 Burpee Box Jumps (24″/20″)

Row Conditioning

10 Rounds:

500 Meter Row

Rest 1 Minute Between Rounds.

Grunt Work

AMRAP 12:

1 Front Rack Walking Lunge Length (25ft.)

50 Double Unders

1 Front Rack Walking Lunge Length (25ft.)

10 Kettlebell Hang Cleans 53 / 35 lb’s