CrossFit – Tue, May 30
CrossFit GonzStrong – CrossFit
Power cleans @75% (AMRAP – Reps)
Power Clean
Set 1: 3 Reps @ 75%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 75%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 75%
Set 6: 3 Reps @ 75%
Set 7: Max Reps @ 75%
Rest 1-2 Minutes Between Sets
Want to know max reps and weight in the comments
Gut Reaction (AMRAP – Reps)
“Gut Reaction”
5 Rounds x AMRAP 3:
30 V-ups
15 Deadlifts 185 / 135 lb
Max Calorie Echo Bike
Rest 3 Minutes Between Rounds.
Score max cals on bike or row
– Overview: In this grindy interval piece, athletes should aim to move at their threshold pace. If we do this correctly, we’ll have the same amount of time on the bike each round and be able to complete roughly the same amount of calories each round.
– GHDSU: Reps should be completed in 90s or less.
– Deadlift: Reps should be completed in 1-2 sets in less than 45s.
– Echo Bike: Athletes should have at least 45s on the bike each round.
– Score: Enter calories accumulated within each round. The overall score will be the sum total.
– Athletes should aim to push the pace on the GHDSU today.
– Aim to hold on to the bar for unbroken sets or plan for 1 quick break each round.
– Ramp up the pace on the bike each round. Make it your goal to stay within 5 cals of your initial score every round.
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar
DEADLIFTS
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebells
MAX CALORIE ECHO BIKE
– Max Calories On Any Machine
– Max Shuttle Runs
– Max Calorie Air Run
Extra 5/30/23 (Checkmark)
Deadlift + Box Jump
5 Sets:
3 Deadlifts @ 82% of 1RM 234LB
5 High Box Jumps
Rest 1-2 Minutes Between Sets
Skill Conditioning
1 Round:
1,000 Meter Row
100ft. Handstand Walk
2 Rounds:
500 Meter Row
50ft. Handstand Walk
4 Rounds:
250 Meter Row
25ft. Handstand Walk
Grunt Work
5 Sets For Time:
Set 1:100 Meter Sled Push (Heavy)
Set 2: 200 Meter Sled Push (Moderate)
Set 3: 300 Meter Sled Push (Light)
Set 4: 200 Meter Sled Push (Moderate)
Set 5: 100 Meter Sled Push (Heavy)
Rest 2-3 Minutes Between Sets