3/18/22

17
Mar

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