3/18/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat Snatch
Build To A Heavy Double
Riptide (Time)
“Riptide”
3 Rounds For Time:
500 Meter Row
12 Overhead Squats 135 / 95 lb
21 Toes to Bar
– Conditioning Category: Threshold
– Row: Less than 2:30 per round.
– OHS: Weight should be less than 70% of your 1RM OHS and performed in less than 1:00 per round.
– TTB: Less than 1:30 per round.
– Score: Total time.
– Use the first round as the buy-in. The workout really “begins” on the second round of overhead squats.
– Row at a pace that allows you to push for big sets on the OHS and TTB.
– Aim for 1-2 sets on the OHS.
– Aim for sets of 3 or more on the toes to bar.
500M ROW
– Reduce Distance
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
OVERHEAD SQUATS
– Reduce Reps
– Reduce Loading
– Front Squats
– Sub Single Dumbbell Overhead Squats
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 21 Medball Overhead Sit-Ups
Metcon (No Measure)
Odd Object Conditioning
Extra credit
AMRAP 2-2-2-3:
5 Double Dumbbell Hang Power Snatch
25-ft. Double Dumbbell Overhead Lunge
Max 10m Shuttle Runs
Rest 1 Minute Between Sets
Dumbbells: 50 / 35 lb’s
Run
Run Intervals 3 [OPTIONAL]
3 Sets:
800m Moderate
Rest 3:00
400m Fast
Rest 3:00
200m Controlled Sprint*
Rest 5:00
*Hard Effort, But Not All Out