8/31/22
CrossFit GonzStrong – CrossFit
Block Power Snatch (Weight)
Block Power Snatch
https://ctstorageprod.blob.core.windows.net/videos-coaching/block-power-snatch.mp4
5 Sets of 3 @ 65-70% of 1RM Power Snatch
*Bar At Knee Level
Fun & Games (AMRAP – Reps)
“Fun & Games”
https://ctstorageprod.blob.core.windows.net/videos-coaching/snatch-extension.mp4
[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
SNATCHES
– Reduce Loading
– Double Dumbbell Snatches
– Single Dumbbell Alternating Snatches
Metcon (Checkmark)
Extra credit
Narrow Grip Overhead Squat
https://ctstorageprod.blob.core.windows.net/videos-coaching/narrow-grip-ohs.mp4
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
https://ctstorageprod.blob.core.windows.net/videos-movements/muscle-snatch.mp4
5 Sets of 5 @ Light Weights
Zone 2 Cardio
40-60 Minute Bike, Run, or Row @ Zone 2