CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Snake Eyes”


3 Power Snatches 95/65lb

3 Chest to Bar Pull-ups

3 Box Jumps (30″/24″)

6 Power Snatches 95/65

6 Chest to Bar Pull-ups

6 Box Jumps (30″/24″)

Add 3 Reps Each Round
– Conditioning Category: Grindy Threshold

– Power Snatches: Loading should not exceed 60% of your 1RM power snatch.

– Chest To Bar: Athletes should be able to complete sets of 3 or more for the majority of the workout to perform reps as prescribed.

– Box Jumps: High box. Athletes should stand fully at the top of each rep.

– Score: Rounds + Reps.

– This workout is going to get grippy. We will need to be smart about our break up strategy early.

– The easier movement (out of snatches and chest to bar) to break up would be the chest to bar.

– Let’s aim to cycle the barbell in unbroken sets through at least the 6’s. From there, we can plan on going 2-3 sets for the rest of the workout or drop right to sets of 3 if you know chest to bar will become more challenging for you in the later rounds.

– Pace the box jumps in a way that will allow your grip to recover a bit.

Metcon (No Measure)

Extra credit

Midline Conditioning

For Time:

50 Wallballs 30 / 20 lb to 10ft.

25 Medicine Ball GHD Sit-ups*30 / 20 lb

500 Meter Ski Erg

*Women to 6 inch riser.

Upper Body Accessory

On the Minute x 7:

30 Seconds Double Dumbbell Bench Press

30 Seconds Ring Plank Hold