CrossFit GonzStrong – CrossFit

Block Power Snatch (Weight)

Block Power Snatch


5 Sets of 3 @ 65-70% of 1RM Power Snatch

*Bar At Knee Level

Fun & Games (AMRAP – Reps)

“Fun & Games”


[0:00 – 2:00]

1,000/800 Meter Bike Erg

Max Snatches

Rest 1 Minute

[3:00 – 6:00]

1,500/1,200 Meter Bike Erg

Max Snatches

Rest 2 Minutes

[8:00 – 12:00]

2,000/1,500 Meter Bike Erg

Max Snatches

Rest 2 Minutes

[14:00 – 17:00]

1,500/1,200 Meter Bike Erg

Max Snatches

Rest 1 Minute

[18:00 – 20:00]

1,000/800 Meter Bike Erg

Max Snatches

Barbell: 135 / 95 lb
– Conditioning Category: Grindy Threshold

– Bike: Athletes will NEED to bike fast today in order to have time for snatches.

– Bike Scaling: If worried about not finishing the bike in any given window, time cap the bike with 15 seconds left in the window and try to get a few snatches or bring down the meters. Both versions will be considered scaled.

– Snatches: Can be power or squat. Loading should not exceed 70% of your heaviest snatch. Athletes should expect to only get a small handful of snatches during each window.

– Note: This is a spin off of the “Shuttle to Overhead” Games workout this year.

– Score: Enter 5 sets of reps. The bike will not count toward your score. If you do not get any snatches, your score will be zero for that round.

– In order to get the bike meters completed and have enough time for some snatches, athletes will need to bike more aggressively than usual.

– Set the damper to something slightly higher than usual and aim to bike at 80+ RPM.

– Singles on the snatches will likely be the quickest way to get your hands on the bar and start chipping away at reps.

– During your rest periods, try to stay standing and shake out the legs instead of sitting and letting the legs get heavy.

1,000/800 METER BIKE

– Reduce Bike Meters

– 500m/400m Row

– 400m/300m Ski

– 400m Run

– 300m Air Run

1,500/1,200 METER BIKE

– Reduce Bike Meters

– 750m/600m Row

– 600m/450m Ski

– 600m Run

– 450m Air Run

2,000/1,500 METER BIKE

– Reduce Bike Meters

– 1000m/750m Row

– 750m/600m Ski

– 800m Run

– 600m Air Run


– Reduce Loading

– Double Dumbbell Snatches

– Single Dumbbell Alternating Snatches

Metcon (Checkmark)

Extra credit

Narrow Grip Overhead Squat


4 Sets of 5 @ 60-65% of 1RM Overhead Squat

Strict Deficit Handstand Push-ups

3-5 Sets:

2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.

Muscle Snatch


5 Sets of 5 @ Light Weights

Zone 2 Cardio

40-60 Minute Bike, Run, or Row @ Zone 2