12/3/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat Snatch
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets
Dead inside (Time)
For Time:
55 Deadlifts 225 / 155 lb
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Kipping Handstand Push-ups
Time Cap: 20 Minutes
CONDITIONING CATEGORY: Grind
ALL MOVEMENTS: Less than 5:00 each.
SCORE: Time
– Break up the deads to save the grip for toes to bar. Aim for sets of 9 or more.
– Break up the toes to bar early if fatigue tends to set in quickly for you. Aim for sets of 5 or more.
– Steady pace on the box jump overs.
– Quick sets on the handstand push-ups. Aim for sets of 7 or more.
Metcon (No Measure)
For Time:
60% of Max Strict Handstand Push-ups
Rest 1 Minute
40% of Max Strict Handstand Push-ups
Rest 1 Minute
20% of Max Strict Handstand Push-ups
Run
8 Sets:
3:00 At Moderate Pace
[30 Seconds Rest Between Sets]