6/25/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Snatch
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
Chunky monkey (Time)
“Chunky Monkey”
For Time:
9-8-7:
Power Snatches
Overhead Squats
400m run (30/24 Calorie Echo Bike or 40/30 row)
6-5-4:
Power Snatches
Overhead Squats
400m run (30/24 Calorie Echo Bike 40/30 row)
3-2-1:
Power Snatches
Overhead Squats
Barbell: 155 / 105 lb
Stimulus
– Conditioning Category: Threshold
– Cycling a moderate heavy weight for 45 reps of each barbell movement today
– Choose a weight that you will complete for singles on the power snatches and no more than 2 sets of the bigger sets of overhead squats
Strategy
THE BIG TAKEAWAYS
1. The movement to set yourself up for is the overhead squats. Going with steady singles on the power snatches should allow you to thrive on the squats. The goal for each round is to complete the squats in as few sets as possible.
2. Since we’re doing singles on the snatches, look to put out a solid effort on the bike. After your last calorie, you can somewhat “recover” the breathing between single reps on the barbell.
Modifications
ECHO BIKE
– Equal Calorie Assault Bike
– 40/30 Calorie Bike Erg or Row
– 400 Meter Run