8/13/22
CrossFit GonzStrong – CrossFit
Metcon (Time)
“Ready to Mingle”
3 Rounds For Time:
800 Meter Run
50 Single Dumbbell Box Step-ups (20″)
30 Single Dumbbell Hang Power Snatches
Dumbbell: 50 / 35 lb
– Conditioning Category: Active Recovery
– Today is not about going super hard. We are just looking to move the body and sweat. Reduce loading, reps, or sub movements if needed (see substitutions).
– You can hold the dumbbell however you’d like on the box step-ups. You do not need to switch arms if you do not want to. Everyone will use a 20″ box today. Perform 50 reps total each round (alternate legs).
– Switch arms every 5 reps on the hang power snatches.
– Score: Total time.
800 METER RUN
– Reduce Distance
– 1000/800m Row
– 800/600m Ski
– 2000/1600m Bike
– 600m Air Run
DUMBBELL BOX STEP-UPS
– Remove Weight
– Single Dumbbell Lunges
– Unweighted Lunges
DUMBBELL HANG POWER SNATCHES
– Reduce Loading
– Kettlebell Swings
– Medball Overhead Sit-Ups
Metcon (No Measure)
Saturday wod
Power Snatch
5 Sets of 2 @ 73-78% of 1 RM Power Snatch 88LB – 94LB
Rest As Needed Between Sets.
Snatch Push Press + Overhead Squat
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-pp-plus-ohs.mp4
3 Sets:
5 Snatch Push Presses + 1 Overhead Squat
All Sets Performed @ 65-70% of 1RM Snatch 78LB – 84LB
“Hard-Knock Life”
https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4
For Time (40 Minute Cap):
50-40-30-20-10:
Double Unders
GHD Sit-ups
Into…
1 Mile Run
Into…
50 Double Unders
5 Rope Climbs
40 Double Unders
4 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
2 Rope Climbs
10 Double Unders
1 Rope Climb