12/6/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Every 2:00 x 5 Sets:
9 Unbroken Hang Power Snatches
21 Wallballs 20 / 14 lb (10/9ft.)
INTENTION: Athletes will choose a weight for the hang power snatches they can complete unbroken across all sets. A solid place to be is around 50-60% of your 1RM snatch. Wallball sets should be completed in no more than 2 sets.
SCORE: Barbell load. If need to strip weight, your score will be your lowest weight.
Metcon (Time)
10 Rounds For Time:
200m row (150m run or 12 burpees)
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb’s
Box: (24″/20″)
CONDITIONING CATEGORY: Grind
ROW: Less than 1:00.
BOX STEP OVERS: Unbroken, grindy sets. Hold dumbbells in the hang down by the sides.
SCORE: Time
200M ROW
– Reduce Distance
– 400m Bike (~45s Effort)
– 150m Ski
– 150m Run
– 120m Air Run
– 12 Burpees
DOUBLE DUMBBELL BOX STEP OVERS
– Reduce Reps
– Reduce Box Height
– Reduce/Remove Weights
– Sub Kettlebells
– 2x Step Back Lunges
Metcon (No Measure)
Extra Credit
3 Sets:
3:00 Moderate
3:00 Easy
1:30 Fast
3:00 Easy
30 Seconds Sprint
Rest 4:00 Between Sets
Gymnastics
On the 2:00 x 6 Sets:
50ft. Handstand Walk
“X” Bar Muscle-ups