3/2/21
CrossFit GonzStrong – CrossFit
Single all the way (AMRAP – Rounds and Reps)
“Single All The Way”
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Power Clean and Jerks
400m run or 15 cal bike or 20 cal row or 20 burpees
Dumbbell – 50 / 35 lb
Stimulus
– Conditioning Category: Pacer
– Light dumbbell. One we could cycle for 30+ unbroken power snatches when fresh.
– Alternate arms after every rep on the power snatches.
– Switch arms after every 5 reps on the hang power clean and jerks.
– Score: Rounds + Reps
Movement Prep
2 Rounds:
6 Single Dumbbell Alternating Power Snatches
6 Box Jump Overs
6 Single Dumbbell Hang Power Clean and Jerks
6 Calorie Bike Erg
Modifications
DUMBBELL POWER SNATCHES
– Kettlebell Swings
– Plate Ground To Overhead
– Light Barbell Power Snatches
BOX JUMP OVERS
– Line Hops
– 2x Double Unders
– Squat Jumps
DUMBBELL HANG POWER CLEAN AND JERKS
– Kettlebell Swings
– Plate Ground To Overhead
– Light Barbell Clean And Jerks
20 CALORIE BIKE ERG
– 20 Calorie Row
– 15 Calorie Assault or Echo Bike
– 15 Calorie Air Run
– 20 Burpees
– 400m Run
HOME GYM
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Squat Jumps
20 Single Dumbbell Hang Clean & Jerks
20 Jumping Lunges