8/20/21

19
Aug

8/20/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

“Lightsaber”

For Time:

10/8 Calorie Assault Bike, 21 Power Snatches

10/8 Calorie Assault Bike, 18 Power Snatches

10/8 Calorie Assault Bike, 15 Power Snatches

10/8 Calorie Assault Bike, 12 Power Snatches

10/8 Calorie Assault Bike, 9 Power Snatches

10/8 Calorie Assault Bike, 6 Power Snatches

10/8 Calorie Assault Bike, 3 Power Snatches

Barbell: 75 / 55 lb
Stimulus

– Conditioning Category: Threshold

– The weight on the barbell should feel very light. It should be something you can complete all sets of power snatches in no more than 2 sets.

– The bike should be cleared in 1:00 or less each round.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. While we don’t want to be casual on the bike, we don’t want to push so hard that we can’t immediately pick up the bar each round.

2. To help control our breathing and heart rate, let’s think smooth reps on the snatches to keep ourselves under control. We want to hit big sets here so cycling the bar quickly will likely cause us to break more in the later rounds.

3. Even though the weight is light, let’s not be afraid to drop under the bar instead of muscle snatching every rep.

Modifications

10/8 CALORIE ASSAULT BIKE

– 10/8 Ski Erg or Cal Air Run

– 12/10 Cal Bike Erg

– 12/10 Cal Row

– 150m Run

POWER SNATCH

– Reduce Weight

– Sub Single Dumbbell

– Kettlebell Swings

Metcon (No Measure)

Extra credit

Row Conditioning

3 Sets: 30/24 Calorie Row

Rest :30s between, and 2:00 after the final.

3 Sets: 25/20 Calorie Row

Rest :30s between.