1/2/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Olympic Heavy

On the Minute x 8:

3 Squat Snatches

Rest 2:00

On the Minute x 8:

2 Squat Clean and Jerks

Repeat from last week, as the 2nd and final iteration.
Stimulus

Squat Snatch Percentages (based on 1RM Snatch):

Sets 1-4 – 63%

Sets 5-8 – 68%

– Week 2 of a 2 week micro-progression, increasing 3% from last week.

– Record the heaviest snatch and clean & jerk into the app, and they will be totaled for our score.

Metcon (Time)

“Barbie Girl”

5 Rounds:

400m run or 500m run

1 Round of “Barbara”

1 Round of “Barbara”

20 Pull-Ups

30 Pushups

40 Sit-Ups

50 Air Squats

*30:00 Time Cap