CrossFit GonzStrong – CrossFit

Metcon (Time)

Power snatch

For Time:

15 Power Snatches

12 Power Snatches

9 Power Snatches

6 Power Snatches

3 Power Snatches
INTENTION: Use the same weights you chose on 12/20/21. If you didn’t do this piece, choose your own weights here (. These reps do not have to be unbroken. Use one bar and change the weights yourself.

SCORE: Total time.

Voicemail (AMRAP – Reps)

On the Minute x 10 Rounds:

6 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

Max Dumbbell Snatches 50 / 35 lb

*score max db snatches

Metcon (No Measure)

Extra credit

10 Rounds For Time:

2 Unbroken Ring Muscle-ups

Time Cap: 5 Minutes

Extra credit

Echo bike

[Part 1]

2 Minutes at Moderate Pace (Workout Pace)

15 Seconds at Sprint Pace

90 Seconds at Fast Pace (Slightly Faster Than Workout Pace)

15 Seconds at Sprint Pace

1 Minute at Fast Pace

15 Seconds at Sprint Pace

3 Minutes Rest Between All Efforts

Rest 5 Minutes Before Part 2

[Part 2]

1×10 Second at Max Effort Sprint