10/8/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Snatch Complex
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch @ 70-75%
Freddy Goes surfing (Time)
“Freddy Goes Surfing”
21-15-9:
Kettlebell Swings 70 / 53 lb
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
Stimulus
– Conditoining Category: Threshold
– The kettlebell swings should be at a weight where all reps are rounds can be completed unbroken.
– Part 1 should take less than 7:00.
– Part 2 should take less than 13:00.
– Score: Time
Strategy
– In the first part of this workout, we want to reach for unbroken sets of kettlebell swings. We can pace the burpees in a way that will allow us to hold onto the swings.
– In the second part of this workout, we should choose which movement we want to push, and which movement we want to pace. If we push the run, we can pace the burpees in a way that will allow us to push the run.
Modifications
KETTLEBELL SWINGS
– Single Arm Russian Dumbbell Swings
– Reduce Weight
– Reduce Reps
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 30x10m Shuttle Runs
BURPEES
– Reduce Reps
– Straight Arm Burpees