CrossFit GonzStrong – CrossFit

Build to a heavy power snatch (Weight)

Power Snatch

With a 10 Minute Running Clock…

Build to Heavy Single For The Day

Carpal Tunnel (AMRAP – Rounds and Reps)

“Carpal Tunnel”

3 Rounds x AMRAP 5:

100 Double Unders

30 Pull-ups

50 Alternating Single Dumbbell Snatches 50 / 35 lb

Rest 5 Minutes Between AMRAPS

– Conditioning Category: High Threshold

– Double Unders: Reps should be completed in less than 2:00. If you cannot complete 30+ reps unbroken when fresh, reduce the reps.

– Pull-ups: Reps should be completed in less than 2:00. If you cannot complete 10+ reps unbroken when fresh, reduce the reps.

– Dumbbell Snatches: Reps should be completed in less than 2:00. If you cannot switch hands on the way down each rep, reduce the loading. This is 50 reps total (not each arm).

– Score: Total rounds + reps.

– The pull-ups are likely the place athletes will slow down the most. Let’s plan our strategy around what will help you maximize your pull-up sets.

– If you know the pull-ups are going to be challenging, let’s break the double unders into 2-4 sets intentionally to shake out the arms.

– The dumbbell snatches are going to be a grind. We can think of the snatches as 5 sets of 10. The first 10 snatches could be slower and more methodical reps. The second set of 10 snatches could be faster reps. You could alternate between these 2 speeds until the reps are complete. This will all depend on how much time you have on these but having different speeds can help mentally.

– The pull-ups will all depend on your capacity. The best break up strategy though is the one that will cause you to rest the least.


– Reduce Reps To 75, 60, or 50

– 150 Single Unders

– 1:30 On Any Machine


– Reduce Reps

– 20 Strict

– Banded

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Loading/Reps

– 30 Light Barbell Snatches

Metcon (No Measure)

Extra credit

Power Snatch Conditioning

Until You Can’t Complete Work On The Minute:

Minute 1: 1 Power Snatch + 1 Box Jump

Minute 2: 1 Power Snatch + 2 Box Jumps

Minute 3: 1 Power Snatch + 3 Box Jumps

Add 1 Box Jump Per Round

Barbell: 70% of Heavy Single From Previous Piece

Box: 30″/24″

Beast Accessory

3-4 Sets:

A. 8-12 Barbell Hip Thrusts

B. 60-90s Elbow Plank

C. 8-12 Barbell Upright Rows

*Repeat from 6.15.22