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