4/18/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Snatch
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.28.22 we built to a heavy set of 5 (score linked).
– We can use our heavy 5 as a reference point for our heavy 3.
– Athletes must hold onto the bar for all 3 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Lung island (Time)
“Lung Island”
25-20-15-10-5:
Calorie Row
Power Snatches 95 / 65 lb
Sub the row with below:
* 25-20-15-10-5 Burpees
* 20-16-12-8-4 Echo Bike
*500-400-300-200-100 run
– Conditioning Category: Sprinty Threshold
– Row: Athlete’s should be able to row at 800 cals per hour pace or faster to row calories as prescribed.
– Power Snatches: Loading should not exceed 50% of your 1RM Snatch.
– Score: Total time.
25-20-15-10-5 CALORIE ROW
– Reduce Calories (20-16-12-8-4)
– Same Calories on Bike Erg
– 20-16-12-8-4 Calorie Assault or Echo Bike
– 20-16-12-8-4 Calorie Air Run or Ski
– 500-400-300-200-100m Run
– 25-20-15-10-5 Burpees
POWER SNATCHES
– Reduce Reps/Loading
– Sub Single Dumbbell
Metcon (No Measure)
Extra credit
Chest To Bar Pull-ups
3 Sets For Total Reps:
30 Seconds On
10 Seconds Off
20 Seconds On
10 Seconds Off
10 Seconds On
3:00 Rest Between Sets.
Grip Accessory
5 Sets Holding Bodyweight:
1 Minute Max Distance Farmers Carry
Rest 1 Minute Between Sets.
Run Intervals 8 [OPTIONAL]
4 x 200m Fast
Rest 2:00
3 x 300m Fast
Rest 2:00
2 x 400m Fast
Rest 2:00
1 x 800m Fast
60 Seconds Walk Between All Reps