10/25/21

24
Oct

10/25/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets:

2 Power Snatch + Hang Snatch (knee) + Snatch Balance

All Sets @ 80% of power snatch or 8-9 RPE

Indy 500 (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Single Dumbbell Power Snatches 70 / 50 lb (mod: 50/35)

15 Lateral Dumbbell Burpees
– CONDITIONING CATEGORY: Threshold

– STRICT CHEST TO BAR PULL-UPS: 1-2 sets. Less than 30s.

– DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.

– LATERAL DUMBBELL BURPEES: Less than 1:15.

– SCORE: Rounds + Reps

THE BIG TAKEAWAYS

1. Break early on the strict pull-ups. We do not want to go to failure here.

2. Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.

3. Smooth pace on the burpees.

STRICT CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded Strict Pull-Ups

– Alternating Double Dumbbell Plank Rows

DUMBBELL SNATCHES

– Reduce Reps

– Reduce Load

– Kettlebell Swings

– Barbell Power Snatches

LATERAL DUMBBELL BURPEES

– Reduce Reps

– Regular Burpees

Metcon (No Measure)

Extra credit

3 rounds

Seated legless rope climb

1-3 reps

3 Sets for Quality:

15 Single Leg Banded Hamstring Curls Each Leg

15 Goblet Squats

25 Hollow Rocks

AMRAP 4

4 DBall Cleans (150 / 100 lb)

8 Box Jump-Overs (30″/24″)

16 Weighted Rope Double Unders

–1 Minute Rest–

AMRAP 4

4 DBall Box Step-Overs (100 / 70 lb) (24″/20″)

8 DBall Squats (100 / 70 lb)

16 Weighted Rope Double Unders

*DBall in same position as used for step-overs.

3 Sets:

500 Meters at Fast Pace

90 Seconds Rest

400 Meters at Fast Pace

90 Seconds Rest

300 Meters at Fast Pace

Rest 5 Minutes Between Sets