3/22/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Snatch Complex
On the 1:30 x 5 Sets:
3-Position Squat Snatch
Stimulus
Your calculated percentages
– Building off of last weeks “3-position power snatch + 3 overhead squats” we’ll now complete a 3 position squat snatch.
– Weights are staying on the lighter side to incentivize great movement patterns.
– The intent is to hold onto the barbell for all 3 reps of each set.
– Postion 1: Pockets
– Postion 2: 1 Inch Above The Knee
– Postion 3: Floor
All percentages based on 1RM Snatch:
Set 1 – 50%
Set 2 – 60%
Sets 3+4+5 – 60-70%
Metcon (AMRAP – Rounds and Reps)
“Divide & Conquer”
AMRAP 15:
30 Double Unders
15 Push Jerks 135 / 95 lb
30 Double Unders
15 Toes to Bar
Stimulus
– Conditioning Category: Threshold
– Barbell loading should be something we could complete 15+ Push Jerks unbroken when fresh. Looking for no more than 2 sets within the workout.
– Goal is to finish somewhere between 3-5 rounds.
– Scoring: Rounds + Reps
Strategy
THE BIG TAKEAWAYS
1. This workout is all about managing grip and shoulder fatigue.
2. Our first goal is to complete the push jerks in 1-2 sets (15 UB, 8-7, 9-6, or 10-5).
3. Our next goal is to complete quick sets on the toes to bar (8-7, 5-5-5, 6-5-4, 5-4-3-3, or 3-3-3-3-3). Go with the option that will allow you to keep your breaks short and consistent. Break because you want to, not because you have to.
4. Try to stay as relaxed as possible on the rope. Keep the shoulders down, grip relaxed, and breath in control.
5. If you want to complete 5 rounds, you’ll need to average 3 minutes per round. If you want to finish 3 rounds, you’ll need to average 5 minutes per round. Take a look at the clock after you finish round one and based on that time, determine your target number of rounds to help hold you accountable on pacing.
Modifications
DOUBLE UNDERS
– 1.5x Single Unders
– Line Hops
– 6/4 Cal Ski
PUSH JERKS
– 15 Double Dumbbbell
– 20 Single Dumbbell
– 15 Kipping Handstand Push-Ups
– 15 Push-Ups
TOES TO BAR
– 15 Knees To Chest
– 8 Strict Toes To Bar
– 15 V-Ups
– 30 AbMAt Sit-Ups
– 15 Weighted Sit-Ups