3/7/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Snatch
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
Metcon (AMRAP – Rounds and Reps)
“Nintendo”
AMRAP 9:
21 Deadlifts
15 Toes To Bar
9 Power Snatches
Barbell: 115 / 85 lb
– Conditioning Category: Threshold
– Barbell: Should not exceed 50% of your 1RM power snatch.
– Toes To Bar: Performed in 1:00 or less per round.
– Goal: 3 rounds or more.
– Score: Rounds + reps.
– This is a very grippy workout. Quick sets and quick breaks throughout will help you manage fatigue.
– Quick 2-3 sets on the deadlifts (12-9 or 8-7-6 or 7-7-7).
– Quick 2-5 sets on the toes to bar (8-7 or 5-5-5 or 5-4-3-3 or 5-4-3-2-1).
– Quick 2-3 sets on the power snatches (5-4 or 3-3-3).
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Sit-Ups
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell
Metcon (No Measure)
Extra credit
Chest To Bar Pull-Up Conditioning
On the 2:00 x 5 Sets:
1 Unbroken Set of Chest to Bar Pull-ups
Recovery Row With Remaining Time
Run
Run Intervals 2 [OPTIONAL]
2 Sets:
500m Easy
400m Fast
400m Easy
300m Fast
300m Easy
200m Fast
200m Easy
100m Fast
100m Easy
Rest 5:00 Between Sets.