CrossFit – Tue, May 16
CrossFit GonzStrong – CrossFit
Squat Snatch (Weight)
Squat Snatch
6 Sets:
Set 1: 2 Snatches @ 79%
Set 2: 2 Snatches @ 81%
Set 3: 2 Snatches @ 83%
Set 4: 2 Snatches @ 81%
Set 5: 2 Snatches @ 83%
Set 6: 2 Snatches @ 85%
Rest 1-2 Minutes Between Sets.
Jump Around (AMRAP – Reps)
“Jump Around”
AMRAP 5:
50/40 Calorie Row
20 Power Snatches 95 / 65 lb
Max Burpees Over Rower
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches 95 / 65 lb
Max Bar-Facing Burpees
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches 95 / 65 lb
Max Burpee Pull-ups
– Overview: The calories on the rower, number of power snatches and the weight of the power snatch will remain the same throughout this workout. The style of burpee will change each round.
– Row: Calories should be completed in less than 2:30.
– Power Snatches: Should be completed in 3 sets or less. Loading should not exceed 50% of your 1RM snatch.
– Burpee Over Rower: A two foot take off will be required.
– Bar-Facing Burpees: A two foot take off will not be required but athletes will need to JUMP over the bar.
– Burpee Pull-ups: Athletes can kip before the pull-up or jump directly into the pull-up. The height of the bar should be just outside of your reach.
– Score: Total reps of burpees completed each round. Overall score will be the sum total.
– Let’s aim for a hard, yet sustainable pace on the row. Ladies should aim to hold 12+ calories a minute. Guys should aim to hold 15+ cals a minute.
– We should aim for bigger sets on the barbell today with the weight being on the lighter side. Let’s see if we can get these done in 3 sets or less.
– Settle into a steady sustainable pace on the burpees.
50/40 CALORIE ROW
– Reduce Cals
– 2:30 Time Cap
– 50/40 Cal Bike Erg
– 40/30 Cal Assault or Echo Bike
– 40/30 Cal Ski or Air Run
– 500m Run
POWER SNATCHES
– Reduce Loading/Reps
– Sub Dumbbell(s)
– Kettlebell Swings
BURPEES OVER ROWER
– Burpee Step Over Rower
– Regular Burpees
– Max Cals On Any Machine
BAR-FACING BURPEES
– Burpee Step Over Barbell
– Regular Burpees
– Max Cals On Any Machine
BURPEE PULL-UPS
– Burpees Only
– Burpee To Target
– Pull-Ups Only
– Ring Rows Only
Extra 5/16/25 (Checkmark)
Deadlift + Handstand Walk
For Total Load:
10-8-6-4-2 Deadlift
After Each Set:
1 Minute Max Handstand Walk
Grunt Work
5 Rounds For Total Reps:
Max Unbroken D-Ball Carry 150 / 100 lb
Max Unbroken L-Sit Seconds
Rest 30 Seconds Between Stations.
Machine Intervals
AMRAP 8:
60/48 Calorie Echo Bike
Max Calorie Ski Erg
Rest 4 Minutes
AMRAP 8:
60/48 Calorie Ski Erg
Max Calorie Echo Bike