1/9/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (405 / 285 lb)

10 Toes to Bar

15 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

Power Snatch Ladder

On the 1:30, for “As Far As Possible”:

3 Bar Muscle-Ups

3 Power Snatches

Women start at 85 lb, increasing 5 lb per minute.

Men start at 115 lb, increasing 10 lb per minute.

Athletes continue to build each round until capped.
Stimulus

– Barbell ladder where athletes climb as high as possible.

– Time remaining in the 1:30 window after work completion is rest.

– Starting at a light load that we feel we could complete 21+ reps unbroken with, climbing in the consistent additions above.

– Barbell does not need to be touch and go sets. Task is to complete the 3 reps within the time frame allotted.

– On the gymnastics, we want to get technically sound rep practice in, but we *do not* want to be limited here. Time cap ourselves at the :30s mark of each round to ensure we get to the barbell with adequate time.

POWER SNATCH

– Hang Power Snatch

– Power Clean

– Hang Power Clean

– Double Dumbbell Snatch

– 6 Alternating Single Dumbbell Snatches