CrossFit – Tue, Jul 18
Announcements
Competition November 11th
The Forge: Team Comp
male/male female/female
intermediate and scaled
$125 a team plus tax and fees (early bird) for the first 10 teams then $140 after that
Come out and Play! Link below:
https://competitioncorner.net/events/11011/details
Ask Lyanne if you have questions.
CrossFit GonzStrong – CrossFit
Bench press @ 88% (Weight)
Bench Press
[WAVE 1]
5 Bench Press @ 75% 101LB
4 Bench Press @ 78% 105LB
3 Bench Press @ 80% 108LB
2 Bench Press @ 83% 112LB
1 Bench Press @ 85% 115LB
[WAVE 2]
5 Bench Press @ 78% 105LB
4 Bench Press @ 80%
3 Bench Press @ 83%
2 Bench Press @ 85%
1 Bench Press @ 88%
Rest 1-2 Minutes Between All Sets.
Zoom zoom (AMRAP – Reps)
“Zoom Zoom”
5 Rounds x AMRAP 3:
500 m run (30/24 Calorie Echo Bike) (40/30 row)
60 Double Unders
Max Power Snatches 95 / 65 lb
Rest 3 Minutes Between Rounds.
– Overview: Athletes will need to push the pace on the bike and double unders in order to have some time on the barbell in this workout.
– Bike: Should be completed in 1:45 or less each round.
– Double Unders: Should be completed in 1:00 or less each round.
– Power Snatches: Athletes should have at least 15s on the barbell each round. Loading should not exceed 55% of your 1RM power snatch.
– Score: Enter power snatch reps completed each round (do not include bike and double unders).
– Let’s aim to be off the echo bike by the 1:45 mark each round. Reduce the cals if needed. Athletes will need to push the pace here a bit.
– Aim for unbroken sets of double unders each round. We need to buy ourselves some time on the barbell so we need to be a bit more aggressive than we want to be.
– By the time we get to the barbell we are going to be a bit fatigued but we can always go for singles if needed. Shoot for a big touch and go set, smaller touch and go sets, or singles. Really no right or wrong here.
30/24 CALORIE ECHO
– Reduce Cals
– 30/24 Cal Assault Bike
– 30/24 Cal Ski
– 40/30 Cal Bike Erg or Row
– 30/24 Cal Air Run
– 500m Run
DOUBLE UNDERS
– Reduce Reps
– 1.5x Single Unders
– Plate Hops
– 60s Effort On Any Machine
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
Extra 7/13/23 (Checkmark)
Power Snatch
On the Minute x 10:
3 Power Snatches @ 65% 78LB
“X” Bar-Facing Burpees
Grunt Work
For Time:
100 Meter Sled Push + 300 Meter Sandbag Carry
200 Meter Sled Push + 200 Meter Sandbag Carry
300 Meter Sled Push + 100 Meter Sandbag Carry
Sled: (Moderate)
Sandbag: 150 / 100 lb
Pump Sesh Conditioning
AMRAP 15:
1 Rope Climb (15ft.)
10 Hand Release Push-ups
5 Shuttle Runs
*Wearing 20 / 14 lb Weight Vest