10/29/21

28
Oct

10/29/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

5 Sets:

3 Power Snatches

All Sets Performed @ 75-80% of 1RM Snatch

Yes ma’am (Time)

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts 225/155

12 Strict Handstand Push-ups

9 Box Jump Overs (30″/24″)
– CONDITIONING CATEGORY: Threshold

– ROW: Less than 1:30.

– DEADLIFTS: 1-3 sets. Less than 1:00.

– STRICT HSPU: 1-4 sets. Less than 1:30.

– BOX JUMPS: Full stand at the top. Less than 1:00.

– SCORE: Time.

– Steady pace on the row.

– Break the deads to save the shoulders for the HSPU.

– Break early and often on the HSPU. We want to avoid “sticky” reps.

– Steady pace on the box jumps.

5 Calorie Row

4 Deadlifts

3 Strict Handstand Push-ups

2 Box Jumps

Metcon (No Measure)

Extra credit:

2 rounds

weighted strict ring dips max

4 Sets:

5 Snatch Push Press + 1 Overhead Squat

All Sets Performed @ 70% of 1RM Snatch

7 Sets:

5 Minutes Easy (Damper 1)

1 Minutes Hard (Damper 3)

Duration: 42 Minutes Straight