2/11/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Snatch
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Rest 1-3 Minutes Between Sets.
Metcon (Time)
21-15-9:
Overhead Squats 135 / 95 lb
Chest to Bar Pull-ups
Directly Into…
45 Bar-Facing Burpees
CONDITIONING CATEGORY: Grindy Threshold
OVERHEAD SQUATS: On the heavier side. Should be between 60-70% of your 1RM Squat Snatch.
CHEST TO BAR PULL-UPS: Athletes should be able to complete 15+ reps unbroken when fresh if completing Rx.
BAR-FACING BURPEES: Two foot take off. These should take less than 5:00.
SCORE: Total Time.
– Aim for 2-3 sets of overhead squats on the rounds of 21 and 15, and 1-2 sets on the round of 9.
– Aim for similar sets on the chest to bar or quicker smaller sets of 6’s, 5’s, 4’s, or 3’s.
– Aim to ramp up your speed on the burpees as you get closer to the finish.
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
CHEST TO BAR PULL-UPS
– Reduce Reps
– Strict Chest To Bar Pull-Ups
– Regular Pull-Ups
– Alternating Double Dumbbell Plank Rows
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
– Dumbbell-Facing Burpees
Metcon (No Measure)
Extra credit
5 Sets:
3 Moderate Overhead Squats
[After Each Set]:
3-5 Bar Muscle-ups
Extra credit
Echo bike
6 Sets:
60 Seconds at “On” Pace*
60 Seconds at Easy Pace (Just Arms)
[Rest 1 Minute After 6 Sets]
6 Sets:
60 Seconds at Moderate Pace
60 Seconds at “On” Pace (Just Arms)*
*Increase The “On” Pace Each Set