3/7/22

6
Mar

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.