1/21/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Primer + squat snatch

Your calculated percentages

[PRIMER]

5 Sets of 3:

Snatch High Pulls

[MAIN SETS]

All Percentages Off 1RM Snatch:

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

Metcon (Time)

https://www.youtube.com/watch?v=Sc0X8CIS1GU

For Time:

1-10 Toes to Bar

10-1 Deadlifts 275 / 185 lb

Metcon (No Measure)

Extra credit

For time:

45 kipping deficit hspus (3/2)

Extra credit:

Run

5 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

Rest 2 Minutes

3 Sets:

200 Meters at Faster Pace

200 Meters Recovery Walk

Rest 2 Minutes

200 Meters at Fastest Pace