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