5/10/21

9
May

5/10/21

CrossFit GonzStrong – CrossFit

Back squat waves (Weight)

Rest As Needed Between Sets. Increase Loads Slightly With Each Wave.

Stimulus

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps

Set 2 – 5 Reps

Set 3 – 3 Reps

Wave #2

Set 4 – 7 Reps

Set 5 – 5 Reps

Set 6 – 3 Reps

Wave #3

Set 7 – 7 Reps

Set 8 – 5 Reps

Set 9 – 3 Reps
Stimulus

– Percentages building slightly from last week.

Wave #1

Set 1 – 7 Reps @ 71%

Set 2 – 5 Reps @ 76%

Set 3 – 3 Reps @ 81%

Wave #2

Set 4 – 7 Reps @ 76%

Set 5 – 5 Reps @ 81%

Set 6 – 3 Reps @ 86%

Wave #3

Set 7 – 7 Reps @ 81%

Set 8 – 5 Reps @ 86%

Set 9 – 3 Reps @ 91%

Metcon (Time)

“Overrated”

5 Rounds For Time:

7 Power Snatches 115 / 85 lb

14 Box Jump Overs (24″/20″)
Strategy

THE BIG TAKEAWAYS

1. Let’s aim for 1-2 sets on the power snatches.

2. Take your time on the box jump overs so that you can get your hands right on the bar and get right to work on your power snatches in the round that follows.

3. Time out one full round so you know how to pace out each round during the full workout.

Modifications

POWER SNATCHES

– Double Dumbbell

– Single Dumbbell

– Kettlebell Swings

BOX JUMP OVERS

– 28 Double Unders

– Lateral Squat Jumps Over Barbell