1/18/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats
Stimulus
Single barbell, loaded throughout at 66-68% of your 1-Rep Max Front Squat.
– Third week in our climb back up the progression ladder.
– This week we are repeating Week 5’s Stamina Squats (12/7/20), aiming for an increase of 3-5% from that effort.
Metcon (Weight)
High Hang Squat Snatch
On the Minute x 10:
1 High Hang Squat Snatch
Week 2 of 3 with this progression, climbing by 2% on each lift,
All percentages based on 1RM Snatch:
– First three sets, we’ll climb by 5% per.
Set 1 – 62%
Set 2 – 67%
Set 3 – 72%
– Next three sets, we’ll climb by 3% per.
Set 4 – 75%
Set 5 – 78%
Set 6 – 81%
– Last four sets, we’ll hold across:
Sets 7+8+9+10 – 84%
– Slight build so that this remains technique focused.
– Later in our training cycle (post-progression), we’ll be building heavier.
Top Shelf (AMRAP – Rounds and Reps)
“Top Shelf”
AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats
Wallball – 20 / 14 lb
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Moderate barbell, and one that we could power snatch for 21+ reps unbroken.
Strategy
BIG TAKEAWAYS
– Let’s push ourselves on the barbell today. 1-3 sets on the snatches and 1-2 sets on the overhead squats.
– Break up the wallballs and the toes to bar in order to be able to go for those bigger sets on the barbell. 2-3 sets on the wallballs and 2-5 sets on the toes to bar.
POTENITIAL BREAK-UP OPTIONS
Wallballs: 12-9 or 8-7-6
Power Snatches: 12 UB or 7-5 or 5-4-3
Toes To Bar: 9-6 or 6-5-4 or 3’s
Overhead Squats: 12 UB or 7-5