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