CrossFit – Wed, May 10
CrossFit GonzStrong – CrossFit
Power clean max @ 68% (AMRAP – Reps)
Power Clean
5 Sets:
Set 1: 5 Power Cleans @ 55%
Set 2: 5 Power Cleans @ 63%
Set 3: 10 Power Cleans @ 68%
Set 4: 10 Power Cleans @ 68%
Set 5: Max Power Cleans @ 68%
Rest 1-2 Minutes Between Sets
Jerk build to heavy 3 reps (Weight)
Push Jerk
Build to a Heavy Set of 3
Graceland (AMRAP – Rounds and Reps)
“Graceland”
5 Rounds x AMRAP 3:
5 Clean &Jerks 135 / 95 lb
10 Toes to Bar
15 Box Jumps (24″/20″)
Rest 1 Minute Between Rounds.
– Overview: Athletes should aim to settle into a sustainable pace during each of these 5 rounds. Athletes will pick up where they left off each round.
– Clean & Jerks: Reps should take less than 30s each round. Loading should not exceed 60% of your 1RM clean and jerk. These should be performed as power cleans & push jerks.
– Toes To Bar: Reps should take less than 1:00 each round. Athletes should be able to complete the 10 reps in 2 sets or less.
– Box Jumps: Athletes will need to fully stand on top of the box each rep. Reps should take less than 45s. Rebounding is not permitted.
– Score: Total rounds + reps.
– Singles on the clean and jerks is a great way to go in this workout. We need to be mindful of our grip with the barbell and toes to bar combo.
– Let’s aim for 1-2 sets on the toes to bar. It is worth it to push for bigger sets today on this movement.
– Settle into a sustainable pace on the box jumps. This is a great pace to catch your breath.
– Don’t forget that you’ll pick up where you left off each round and that you will NOT begin each round on the clean & jerks.
CLEAN & JERKS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Cleans Only
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– 15 Squat Jumps Over Barbell
– Burpees
Extra 5/10/23 (Checkmark)
Gymnastics Conditioning
10 Rounds For Time:
1 Legless Rope Climb (15ft.)
2 D-Ball Carries 150 / 100 lb
3 Shuttle Runs
Grunt Work
https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs-elbows.mp4
For Time:
400 Meter Sled Push (Light)
40 Wallballs
200 Meter Sled Push (Moderate)
20 Wallballs
100 Meter Sled Push (Heavy)
10 Wallballs
Medicine Ball: 30 / 20 lb to 10/9ft.