4/5/21

CrossFit GonzStrong – CrossFit

Metcon (No Measure)

Snatch Technique (A)

On The 2:00 x 5 Sets

2 Pausing Snatch Balances

2 Pausing Overhead Squats

*Pause 2s in the bottom of each squat.

Snatch Technique (B)

On The 2:00 x 5 Sets:

3-Postion Squat Snatch
Stimulus part A

– The focus of this technique piece is getting familiar with a solid overhead postion in the bottom of a squat.

– This is also meant to act as a primer for the next piece…the 3 position squat snatch.

– The barbell can be taken out of the rack for this piece

All sets performed at 30-40% of 1 RM Power Snatch

Metcon (Time)

“Over and Out”

For Time: time cap 15:00 mins

20 Power Snatches 95 / 65 lb

20 Lateral Barbell Burpees

20 Overhead Squats 95 / 65 lb

20 Lateral Barbell Burpees

20 Squat Snatches 95 / 65 lb
Stimulus

– Conditioning Category: Threshold

– Looking for a load we feel confident we could cycle 20+ Squat Snatches unbroken when fresh.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. This workout is all about the barbell. Pace the burpees.

2. Aim to complete the power snatches in 2-4 sets.

3. Aim to complete the overhead squats in 1-3 sets.

4. Aim for 2-5 sets on the squat snatches.

5. Let’s be really smart on the power snatches. If we fry the grip early on, we’ll be in trouble by the time we get to the squat snatches. A quick break early on could mean one less set on the final 20 reps.

Modifications

POWER SNATCHES

– Single Dumbbell

– Double Dumbbell

– Kettlebell Swings

– Odd Object Ground To Overhead

– Power Cleans

SQUAT SNATCHES

– Single Dumbbell

– Single Kettlebell

– Odd Object Squat Clean

– Squat Cleans