12/20/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
For Time:
Max Ring Muscle-ups
Rest 2 Minutes
70% of Max Ring Muscle-ups
Rest 2 Minutes
50% of Max Ring Muscle-ups
*modify by doing max bmups or max pullups or banded pullups
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Dumbbell Snatches 50 / 35 lb
8 Toes to Bar
200m run/250 Meter Row
CONDITIONING CATEGORY: Pacer
DB SNATCH: Single dumbbell. Alternate arms. Less than 30s.
TOES TO BAR. No more than 2 sets. Less than 30s.
ROW: Less than 1:30.
GOAL: 8 Rounds or more
SCORE: Rounds + Reps. Every meter is a rep.
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Load
– Kettlebell Swings
– Light Barbell Power Snatches
TOES TO BAR
– Reduce Reps
– 12 AbMat Sit-Ups
250 METER ROW
– Reduce Distance
– 200m Ski
– 200m Run
– 150m Air Run
– 500m Bike (~1:00 effort)
– 15 Burpees
Metcon (No Measure)
Extra credit
On the 3:00 x 5 Sets:
15-12-9-6-3 Unbroken Power Snatches
INTENTION: Athlete’s choice on weights. Can build or stay the same across. If you break, finish the set but your score will be a 0 for that set.
SCORE: Enter all 5 weights. Overall score will be the sum total.
Extra credit: bike
3 Sets:
2:30 Minutes at Moderate Pace
2:00 Minutes at Easy Pace
1:00 Seconds Fast Pace
2:00 Minutes at Easy Pace
:30 Seconds at Sprint Pace
Rest 4:00 Between Sets