5/20/22
CrossFit GonzStrong – CrossFit
Over whelmed (Time)
“Overwhelmed”
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: (24″/20)
Barbell: 115 / 85 lb
– Conditioning Category: Sprinty Threshold
– Burpee Box Jump Overs: Burpees should face the box.
– Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell will come from the floor.
– Score: Time.
– Aim for unbroken sets of overhead squats.
– Pace the burpee box jump overs in a way that will allow you to get the overhead squats unbroken.
BURPEE BOX JUMP OVERS
– Reduce Reps/Box Height
– Burpee Box Step-Overs
– Burpee To Target (6-inch)
OVERHEAD SQUATS
– Reduce Reps/Loading
– Sub Single Dumbbell
– Front Squats
Metcon (5 Rounds for weight)
Snatch Complex
5 Sets For Load:
3-Position Power Snatch
3 Overhead Squats
– 3 Positions: High hang, hang, from the floor.
– Athlete’s choice on loading.
– Rest as needed between sets.
– Score: Enter all 5 weights. Overall score will be the sum total.
Metcon (No Measure)
Extra credit
Row Baseline
[THIS WORKOUT IS OPTIONAL FOR THIS TRACK]
For Time:
100 Calorie Row
Rest 5 Minutes
AMRAP [Time It Took To Complete 100 Calories]:
Max Calorie Row
*Repeat from 2.25.22