2/4/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Snatch
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 78%
2 Reps @ 83%
2 Reps @ 88%
Rest 1-3 Minutes Between Sets.
Metcon (AMRAP – Reps)
On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
*Score Is Lowest Row + Lowest Burpee Round
BENCHMARK WOD: Last time we completed this workout was 2.13.21. This version is slightly different and will be the version we use every year going forward. We are establishing our new “launch point.”
CONDITIONING CATEGORY: Threshold
ATHLETE NOTES: Athletes should choose a number of reps they see themselves being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can now play to your strengths.
SCORE: Lowest Row + Lowest Burpee Round
MAX CALORIE ROW
– Max Cals On Any Other Machine
– Max Shuttle Runs
– Max Box Jump Overs
MAX BURPEES
– Max Cals On Any Machine
– Max Shuttle Runs
– Max Box Jump Overs
Metcon (No Measure)
Extra credit
3 Sets (For Total Load):
50ft. Handstand Walk
30 GHD Sit-ups
10 Overhead Squats
Rest 1 Minute Between Sets.
Extra credit
2 Unbroken Sets For Load:
25ft. Back Rack Walking Lunge
25ft. Front Rack Walking Lunge
25ft. Overhead Walking Lunge
Rest 2 Minutes Between Sets.
Extra credit