11/29/22

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Hang Squat Snatch

https://ctstorageprod.blob.core.windows.net/videos-movements/Hang Squat Snatch.mp4

6 sets

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 78%

Set 3: 2 Reps @ 78%

Set 4: 2 Reps @ 83%

Set 5: 1 Rep @ 86%

Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch

Bloody Mary (AMRAP – Rounds and Reps)

“Bloody Mary”

https://ctstorageprod.blob.core.windows.net/videos-coaching/butterfly-speed.mp4

AMRAP 20:

5 Handstand Push-ups (pushups mod)

10 Single Leg Squats (mod: airsquats)

15 Pull-ups

Every 4 Minutes [Starting at 0:00]:

15 Hang Power Snatches 75 / 55 lb

Metcon (Checkmark)

Extra credit

Floating Snatch Grip Deadlift

https://ctstorageprod.blob.core.windows.net/videos-movements/Floating Snatch Deads.mp4

On the 3:00 x 5 Sets:

3 Floating Snatch Grip Deadlifts (Across)

*Same Weight Across

GHD + Echo Bike

https://ctstorageprod.blob.core.windows.net/videos-movements/ghdsu-push-away.mp4

AMRAP 8:

50 GHD Sit-ups

50 Calorie Echo Bike

50 GHD Sit-ups

Max Calorie Echo Bike

Grip Accessory

For Time:

Accumulate 5 Minute Ring Dead Hang

[Every Break]:

30 Double Unders