1/28/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat snatch
[MAIN SETS]
All Percentages 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%
Build to Heavy Single (3 Misses Allowed)
Chan’s challenge (Time)
3 Rounds For Time:
9 Squat Snatches 135 / 95 lb
15 Bar-Facing Burpees
21 Toes to Bar
CONDITIONING CATEGORY: Threshold
SQUAT SNATCHES: Between 40-60% of your 1RM squat snatch. Less than 1:30.
BAR-FACING BURPEES: Less than 1:30.
TOES TO BAR: Less than 2:00.
SCORE: Time
– Singles on the snatches is probably the best approach here. We want to save our grip and lungs for the other 2 movements.
– Find a steady pace on the burpees.
– Break the toes to bar early and often.
– This workout is all about the second round of toes to bar and the entire final round. We need to be smart about our break up strategy and pacing in the front half of the workout in order to excel in the back half.
SQUAT SNATCHES
– Reduce Reps
– Reduce Loading
– Power Snatch + Overhead Squat
– Sub Single Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 30 Sit-Ups
Metcon (No Measure)
Extra credit
3 Sets x AMRAP 3:
30/21 Calorie Echo Bike
Max Distance Handstand Walk
Rest 3 Minutes Between Sets
Extra credit
Run
9 Sets:
200 Meters at Easy Pace
300 Meters at Fast Pace
100 Meters Walk (Under 1 Minute)
No Rest Between Reps or Sets.