CrossFit – Tue, May 9

CrossFit GonzStrong – CrossFit

Max push ups (AMRAP – Reps)

Push-ups

Max Unbroken Set

Athletes will work to failure here.

– Full range of motion will be required. Chest hits the floor in the bottom (not stomach) and elbows full lock out at the top.

– Pausing at the top in a high plank is okay. Resting in a down dog position will not be allowed.

– Score: Total reps

Squat snatch (Weight)

Squat Snatch



6 Sets:

Set 1: 3 Snatches @ 70%

Set 2: 3 Snatches @ 73%

Set 3: 3 Snatches @ 76%

Set 4: 3 Snatches @ 73%

Set 5: 3 Snatches @ 76%

Set 6: 3 Snatches @ 79%

Rest 1-2 Minutes Between Sets.

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
– Overview: In today’s hero workout, pacing will be key. this is a repeat from 4/15/22.

– Run: Each mile performed in less than 10:00.

– Row: Performed in less than 10:00.

– Score: Total Time.

– For the first mile, let’s aim for about an 80-85% effort. We want to run fast but not so fast that we can’t perform on the row.

– For the row, aim to hold 5-10 seconds slower than your 2k time trial pace. If it helps mentally, alternate between 100m at your 2k pace (hard) and 100m at 10 seconds slower than that (moderate).

– For the second mile, aim to ramp up your speed with each 400m.

Extra 5/9/23 (Checkmark)

Gymnastics Conditioning



For Time (18 Minute Cap):

300 Double Unders

200% Max Ring Muscle-ups 6

10 Handstand Walk Lengths (25ft. Each)

[Partition As Needed]

Echo Bike Intervals



3 Rounds For Total Calories:

1:30 On, 0:30 Off

1:00 On, 1:00 Off

0:30 On, 1:30 Off