5/6/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat Snatch Complex
6-8 Sets:
1 Snatch Balance + 1 Squat Snatch
Performed @ 75-90% 1RM Squat Snatch
Less & Less (Time)
“Less & Less”
3 Rounds:
10 Snatches 95 / 65 lb
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 Snatches 115 / 85 lb
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 Snatches 135 / 95 lb
12 Bar-Facing Burpees
– Conditioning Category: Grindy Threshold
– Snatches: Use 1 barbell and switch out the weights as you go. These can be squat or power snatches. Loading on the final barbell should not exceed 70% of your 1RM snatch.
– Bar-Facing Burpees: Performed in less than 1:30 each round. You do not need a two foot take off but you must JUMP over the bar, not step.
– Score: Total Time
– Aim for 1-2 sets of snatches each round at the first weight.
– Aim for 2-3 sets or drop right to singles at the second weight.
– Aim for 2-3 sets or singles at the last weight.
– Pace the burpees in a way that will allow you to go for big sets on the barbell.
– Catch your breath while you change out your weights.
– Have the “just start” mentality when it comes to transitioning from movement to movement. Get started on the next movement as quickly as you can.
Metcon (No Measure)
Grip Conditioning
4 Rounds x AMRAP 3:
1,000/900 Meter bike
Max Distance Farmers Carry 70 / 50 lb’s
Rest 1 Minute Between Rounds
Row Intervals 10 [OPTIONAL]
[2 Sets]:
10 Rounds:
:30 Hard
:30 Easy
Rest 4 Minutes Between Sets.