1/14/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat snatch
Your calculated percentages
https://www.youtube.com/watch?v=141SU4J4Vr4
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88%
Rest 1-3 Minutes Between All Sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
10 Thrusters 95 / 65 lb
10 Bar-Facing Burpees
10 Power Cleans 95 / 65 lb
10 Bar-Facing Burpees
10 Hang Power Snatches 95 / 65 lb
10 Bar-Facing Burpees
CONDITIONING CATEGORY: Sprinty Threshold
BARBELL MOVEMENTS: Light enough to hold on for unbroken sets.
BAR-FACING BURPEES: Less than 1:00 for every 10 reps.
GOAL: Finish 1 round or more.
SCORE: Rounds + Reps. This is a benchmark workout.
– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.
– Find a steady pace on the burpees that allows you to stay moving.
– Focus on fast transitions. Immediately follow your last burpee of each set, make it our goal to get your next barbell movement started as quickly as possible.
– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.
– Find a steady pace on the burpees that allows you to stay moving.
– Focus on fast transitions. Immediately follow your last burpee of each set, make it our goal to get your next barbell movement started as quickly as possible.
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
– 10/8 Calories On Any Bike
Metcon (No Measure)
Extra credit
On the 7:00 x 5 Sets:
5 Minutes Echo Bike (Moderate Pace)
1 Set Unbroken Bar Muscle-ups