CrossFit – Wed, Jun 21

CrossFit GonzStrong – CrossFit

Power cleans 6 sets (Weight)

Power Clean



Set 1: 10 Power Cleans @ 61% 98LB

Set 2: 8 Power Cleans @ 70% 112LB

Set 3: 6 Power Cleans @ 79%

Set 4: 10 Power Cleans @ 64%

Set 5: 8 Power Cleans @ 73%

Set 6: 6 Power Cleans @ 82% 1

Rest 1-2 Minutes Between Sets.

Mind eraser (AMRAP – Rounds and Reps)

“Mind Eraser”

AMRAP 20:

7 Power Cleans 135 / 95 lb

7 Burpees

200 Meter Run

– Overview: This is a repeat from 6/27/2020. In this low rep, high round workout, athletes will be challenged to pick a pace they can sustain throughout the 20 minutes without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than 45s to complete each round.

– Burpees: These are your regular standard burpees. Reps should take less than 45s to complete each round.

– Run: Each run should take less than 1:15 to complete each round.

– Score: Rounds + Reps

– We can choose to go touch and go on the barbell or complete the power cleans in quick singles.

– Settle into a steady pace on the power cleans.

– Use the 200m runs as your pace. Run at a pace that will allow you to stick to your timing on the inside movements.

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BURPEES

– Reduce Reps

– 1:00 Cap

– 7 Cals On Any Machine

– Push-Ups

200 METER RUN

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

Metcon (No Measure)

Row Intervals



For Total Meters:

5 Minute Row, Rest 2 Minutes

3 Minute Row, Rest 2 Minutes

3 Minute Row, Rest 2 Minutes

1 Minute Row, Rest 2 Minutes

1 Minute Row, Rest 2 Minutes

1 Minute Row

Grunt Work

3 Rounds For Time:

50ft. Overhead Lunge 135 / 95 lb

40 GHD Sit-ups

3-2-1 Seated Legless Rope Climbs (12/10ft)