8/9/22
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Overhead Squat
For Total Load:
5 Sets of 2
– On 7.22.22 we completed 5 sets of 3. Aim to beat loads from last time around with sets of 2.
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Karandy (Time)
“Karandy”
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-2.mp4
For Time [18 Minute Cap]:
75 Power Snatches 75 / 55 lb
150 Wallballs 20 / 14 lb to 10/9ft.
*Partition However You’d Like
– Conditioning Category: Grind
– Power Snatches: Loading should not exceed 50% of your 1RM power snatch.
– Wallballs: Loading/target should allow athletes to complete sets of 5 or more.
– Score: Total time.
Some Potential Break-Up Strategies:
25 Rounds:
3 Power Snatches
6 Wallballs
15 Rounds:
5 Power Snatches
10 Wallballs
5 Rounds:
15 Power Snatches
30 Wallballs
3 Rounds:
25 Power Snatches
50 Wallballs
1 Round:
75 Power Snatches
150 Wallballs
POWER SNATCHES
– Reduce Loading/Reps
– Single Dumbbell Power Snatches
– Kettlebell Swings
WALLBALLS
– Reduce Loading/Reps/Target Height
– Single Dumbbell Thrusters
– 300 Air Squats