CrossFit – Thu, Jun 15

CrossFit GonzStrong – CrossFit

Drip too hard (Time)

Option B: “Drip Too Hard”



8 Rounds For Time:

400/300 Meter Row

200 Meter Run

1,000/800 Meter Echo Bike

Time Cap: 40 Minutes

Helton (Time)

Power Clean



Set 1: 12 Power Cleans @ 48%

Set 2: 10 Power Cleans @ 58%

Set 3: 8 Power Cleans @ 67%

Set 4: 12 Power Cleans @ 52%

Set 5: 10 Power Cleans @ 61%

Set 6: 8 Power Cleans @ 70%

Rest 1-2 Minutes Between Sets.

Back Squat



Set 1: 5 Back Squats @ 70%

Set 2: 5 Back Squats @ 70%

Set 3: 5 Back Squats @ 70%

Set 4: 5 Back Squats @ 70%

Set 5: Max Back Squats @ 70%

Rest 1-2 Minutes Between Sets.

“Helton”

3 Rounds For Time:

800 Meter Run

30 Dumbbell Squat Cleans 50 / 35 lb’s

30 Burpees

Time Cap: 33 Minutes

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Skill Conditioning

5-10-15-20-25-30-35-40-45-50:

Unbroken Crossovers

After Each Unbroken Set:

15 Second L-Sit