8/9/22

8
Aug

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