CrossFit – Tue, Apr 4
CrossFit GonzStrong – CrossFit
Clean and Jerk (Weight)
Clean & Jerk
6 Sets:
Set 1: 3 Clean &; Jerks @ 73%
Set 2: 3 Clean &; Jerks @ 76%
Set 3: 3 Clean &; Jerks @ 79%
Set 4: 3 Clean &; Jerks @ 76%
Set 5: 3 Clean &; Jerks @ 79%
Set 6: 3 Clean &; Jerks @ 82%
Rest 1-2 Minutes Between Sets.
Has a nice ring to it (AMRAP – Reps)
“Has A Nice Ring To It”
4 Rounds x AMRAP 4:
12 Power Cleans 135 / 95 lb
400 Meter Run
Max Ring Muscle-ups
Rest 1 Minute Between Rounds.
– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.
– Power Cleans: Should be completed in less than 1:30. Loading should not exceed 60% of your 1RM power clean.
– Run: Should be completed in less than 2:15.
– Muscle-Ups: This is not a max set. Athletes can break as needed.
– Score: Total ring muscle up reps completed. The power cleans & runs will not count toward your score.
– Let’s aim for small sets or even singles on the power cleans. If you have a strong RMU capacity you could try to hold on for some bigger sets.
– Let’s have a harder effort on our run pace for the first 200m then aim to dial that pace back for the second 200m to prepare for the muscle-ups.
– Our ring muscle up sets will depend on our capacity. We are likely going to accumulate the most reps in round 1 as we’ll be the freshest here. We only have 1 minute to rest after this round though so let’s try to not max out our muscle-ups. Let’s hit a number in round 1 that we can get close to in every other round that follows.
POWER CLEANS
– Reduce Loading/Reps
– Sub Dumbbells
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
RING MUSCLE-UPS
– Strict Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– Ring Dips
– Bar Muscle-Ups
– Chest To Bar
– Pull-ups
Extra 4/4/23 (Checkmark)
Deadlift
5 Sets:
5 Deadlifts @ 70% 200LB
Rest 1-2 Minutes Between Sets.
Skill Conditioning
10 Rounds For Time:
200 Meter Ski Erg
30ft. Handstand Walk
Time Cap: 20 Minutes
Pump Sesh
5 Rounds For Time:
5 Bench Press @ 75%
30 Second Parallette L-Sit
100ft. Farmers Carry 70 / 50 lb’s
Rest 1 Minute Between Sets.