4/1/22

31
Mar

4/1/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Squat Snatch Ladder

For Time [13 Minute Cap]:

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%

Gusty (Time)

“Gutsy”

5 Rounds For Time [20 Minute Cap]:

25 Toes to Bar

50 Double Unders

15-12-9-6-3 Snatches 135 / 95 lb
– Conditioning Category: Threshold

– Toes To Bar: Completed in 1:00-2:00.

– Double Unders: Completed in :30s-1:00.

– Snatches: Can be squat or power. Loading should be at or below 70% of your 1RM snatch.

– Score: Total time.

– Break up the toes to bar early and often. Aim for sets of 5 or more. Some options are 5’s, 8-7-5-5, 10-8-7, or 15-10.

– Relax the shoulders as much as possible on the double unders.

– Cycle the snatches in small sets or singles.

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 35 Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 75 Single Unders

SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Dumbbell(s)

Metcon (No Measure)

Odd Object Conditioning

3 Rounds For Time:

10 Strict Ring Dips

300 Meter Ski Erg

50-ft. Double Dumbbell Overhead Lunge

Dumbbells: 50 / 35 lb’s

Midline Accessory

[Not For Time]:

60-50-40-30-20-10:

Medicine Ball Russian Twists 14 / 10 lb

Seconds Wall Supported Handstand Hold

Bike Erg Intervals 5 [OPTIONAL]

2 Rounds:

12 Minutes Moderate

5 Minutes Recovery