3/25/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Snatch Complex
6-8 Sets:
1 Power Snatch + 1 Hang Squat Snatch
All Sets Performed @ 75-90% of 1RM Squat Snatch
Metcon (Time)
“JackpoT”
3 Rounds For Time:
32 Calorie Bike Echo
21 Hand Release Push-ups
24 echo bike
15 Strict Ring Dips
15 echo bike
9 Strict Handstand Push-ups
* – 42 | 30 | 18 Calorie Row
– Conditioning Category: Grindy Threshold
– Bike Erg: If you bike at an 800 cals/hr pace or low, modify cals to 32-24-14.
– Hand-Release Push-Ups: Perform in 1:30 or less each round.
– Strict Ring Dips: Perform in 1:30 or less each round.
– SHSPU: Perform in 1:00 or less.
– Each round should take less than 10:00.
– Score: Total Time.
– Push the bike knowing you will not need your legs for the body weight movements.
– Perform the hand-release push-ups in sustainable sets. Aim for 1-4 sets. Try to avoid any slow press out reps.
– Perform the ring dips in 1-5 sets. Quick small sets here is probably going to most sustainable.
– Perform the SHSPU unbroken, in small sets. or singles. Try to choose a strategy that you can stick to for all 3 rounds.
42 | 30 | 18 CALORIE BIKE ERG
– Reduce Calories
– 42 | 30 | 18 Calorie Row
– 32 | 24 | 14 Calorie Echo or Assault Bike
– 32 | 24 | 14 Calorie Air Runner
– 32 | 24 | 14 Calorie Ski
HAND-RELEASE PUSH-UPS
– Reduce Reps
– Regular Push-Ups
STRICT RING DIPS
– Reduce Reps
– Banded Strict Ring Dips
– Jumping Ring Dips
– Bench Dips
SHSPU
– Reduce Reps
– Use Additional Risers
– Negatives (3-5s)
– 18 Push-Ups
Metcon (No Measure)
Extra credit
Bodyweight Conditioning
For Time:
50 GHD Sit-ups
30 Alternating Pistols
10 Wall Walks
30 Alternating Pistols
50 GHD Sit-ups
Run
Run Intervals 4
3 Sets:
400m Moderate
100m Walk
[Rest 5 Minutes]
3 Sets:
150m Fast
350m Walk
[Rest 5 Minutes]
400m All Out Sprint