9/3/21

2
Sep

9/3/21

CrossFit GonzStrong – CrossFit

Power snatch 3 reps (Weight)

Power Snatch

5 Sets:

3 Power Snatches @ 65-70% of 1RM Snatch

Think Twice (AMRAP – Rounds and Reps)

“Think Twice”

AMRAP 10:

15/12 Calorie Row

9 Strict Handstand Push-ups

Rest 5 Minutes

AMRAP 10:

15/12 Calorie Row

9 Deadlifts 275 / 185 lb
Stimulus

– Conditioning Category: Threshold

– The strict handstand push-ups should be completed in no more than 3 sets. Reduce the reps if needed.

– The deadlifts should be challenging, but we should still be able to complete the 9 reps in 2 quick sets each round.

– Atheltes can look to complete 5+ rounds in each AMRAP.

– Score: Enter Rounds+Reps For Each AMRAP.

Strategy

– In both of these AMRAP’s, we can use the clock to our advantage. If we want to get 5+ rounds we’ll need to complete each station in just under a minute. We can think of this workout almost like 2 alternating EMOM’s. Find a steady, consistent pace and try to hold.

– If strict handstand push-ups tend to trip you up, plan for 2-3 quick sets. We are better off breaking early and keeping our sets consistent, than going for big sets in the beginning and get down to singles the 2nd or 3rd round in.

– The if planning to break the deadlifts, be sure to be diligent about getting back to the bar as quick as possible.

– Focus on your transitions in this workout. Waste no time between stations and start to work as soon you get to where you need to be. Modifications

15/12 CALORIE ROW

– 15/12 Cal Bike Erg

– 12/10 Cal Assault or Echo Bike

– 12/10 Cal Ski Erg

– 200m Run

DEADLIFTS

– Double Dumbbell or Kettlebell

– Step Back Lunges

STRICT HANDSTAND PUSH-UPS

– Push-Ups

– Use Risers

– Light Barbell Strict Presses