8/28/22
CrossFit GonzStrong – CrossFit
Metcon (Time)
Option A: Active Recovery WOD
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Front Rack Reverse Lunges
20 Push Press
100 Meter Farmers Carry
Barbell: 75 / 55 lb
* Set-up Dumbbells Outside
* 5 Cones That Are 10 Meters Apart
* Every Cone Is A Rep
Metcon (AMRAP – Reps)
Saturday wod
Snatch Complex
Build to Moderate Complex:
1 Snatch Grip Push Jerk
1 Power Snatch
1 Hang Squat Snatch
“Reptar”
4 Rounds For Reps:
3 Minute Max Calorie Row
2 Minute Max Toes to Bar
1 Minute Max Power Snatches 135 / 95 lb
Rest 1 Minute Between Rounds.
– Conditioning Category: Grindy Threshold
– Power Snatches: Loading should not exceed 70% of your 1RM power snatch.
– Score: Total reps completed each round.
– Have a goal number of calories you’d like to row each minute of the 3 minute effort. For example, if your goal is to row 12 cals per minute, your calorie goal on the row would be 36. Choose a number that is sustainable across the 4 rounds.
– Similar to the rower, have a goal number of toes to bar reps you’d like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
– The power snatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with rest between reps. Typically 3-5 seconds between reps is a good place to be.
– Hop off the row and the pull-up bar with about 10s left to allow for time to transition and chalk.