CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A: Active Recovery WOD


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


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.