CrossFit – Wed, May 17
CrossFit GonzStrong – CrossFit
Power cleans @ 75% max (AMRAP – Reps)
Power Clean
4 Sets:
Set 1: 5 Power Cleans @ 50%
Set 2: 3 Power Cleans @ 60%
Set 3: 1 Power Cleans @ 70%
Set 4: Max Power Cleans @ 75%
Rest 1-2 Minutes Between Sets.
Road kill (Time)
“Road Kill”
3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters 95 / 65 lb
1,000/800 Meter Echo Bike
– Overview: Athletes should aim to move at their threshold pace throughout this workout. We’ll push for bigger sets on the barbell today.
– Run: Should be completed in less than 2:15.
– Thrusters: Loading should not exceed 50% of your 1RM thruster. Reps should be completed in 1-2 sets every round. Reps will decrease each round.
– Bike: Should be completed in 2:15 or less. This will read as either 1km or 0.8km on your monitor.
– Score: Total time it takes to complete the workout.
– Let’s make the main focus in this workout to push the thrusters. Aim to hold on for bigger sets than you are typically comfortable holding onto.
– Out of the run and the bike, let’s push the bike a bit more since this will come right after the thruster. We can use the run to recover.
400 METER RUN
– Reduce Distance
– 500/400m Row
– 400m Ski
– 1000/800m Bike
– 300m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 2 x Air Squats
1,000/800 METER ECHO BIKE
– Reduce Distance
– 500/400m Row
– 400/300m Ski
– 400m Run
– 300m Air Run
Strict press build to a heavy rep (Checkmark)
Strict Press
Build To A Heavy Single
Gymnastics Conditioning
4 Rounds For Time:
100 Meter Sled Push (Light)
20 Single Leg Squats
40% Max Bar Muscle-ups
Rest 2 Minutes Between Rounds.
Grunt Work
For Time:
50 Kettlebell Swings, 50 GHD Sit-ups
50 Kettlebell Swings, 70 V-ups
50 Kettlebell Swings, 90 AbMat Sit-ups
Kettlebell: 53 / 35 lb