CrossFit GonzStrong – CrossFit

Metcon (Weight)

Narrow Grip Overhead Squat


4 Sets of 5 @ 70-75% of 1RM Overhead Squat 98LB – 105LB

Ingrid (Time)



10 Rounds For Time:

3 Snatches 135 / 95 lb

3 Bar-Facing Burpees
– Conditioning Category: High Threshold

– Snatches: Can be power or squat. Loading should not exceed 70% of your 1RM snatch. Reps should be completed in less than 30 seconds.

– Bar-Facing Burpees: Athletes must jump over the bar but a two foot take off is not required. Reps should be completed in less than 30 seconds.

– Score: Total time.

– The most common strategy on this workout is to go power snatch quick singles on the barbell and to settle into a steady, consistent pace on the burpees.

– If you have the capacity to hold onto the barbell for touch and go sets, pace the burpees in a way that will allow you to hold onto the barbell for as many rounds as possible.

– If you are confident about your burpee capacity, but not so confident in the barbell, let’s lean into that by pushing the burpees a bit and slowing down the snatches a bit.

– Whatever strategy you go with, there will still be 20 transitions in this workout. Let’s focus on just getting the next movement started as soon as possible.


– Reduce Loading/Reps

– Sub Single Dumbbell

– Kettlebell Swings


– Reduce Reps

– Burpee Bar Step-Overs

– Regular Burpees

Metcon (AMRAP – Reps)

Extra credit

Echo Bike FTP Prep [1/3]


10 Rounds:

2 Minutes On

1 Minutes Easy

Score: Lowest Average Watts of the 10 Rounds