10/17/2022
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Regular Deadlift (No Pausing)
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlifts.mp4
4-6 Sets:
1-3 Reps @ 70-75% of 1RM Deadlift
*Rest As Needed Between Sets
I love this bar (AMRAP – Reps)
“I Love This Bar”
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-singles.mp4
AMRAP 7:
Max Power Snatches 115 / 85 lb
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses 115 / 85 lb
*REPEAT FROM 10/22/21
– Conditioning Category: Sprinty Threshold
– Note: Athletes should begin both AMRAP’s with the “on the minute movement.” In the first AMRAP, start on the toes to bar. In the second AMRAP, start on the push press.
– Power Snatches: Loading should not exceed 70% of your 1RM power snatch. Athletes should be able to get 3 reps or more each round.
– Toes to Bar: Reps should ideally be completed unbroken. If needed, 1 quick break is okay but reps should not take longer than 25 seconds.
– Push Press: Reps should be completed unbroken each minute and take less than 25 seconds. Barbell should be taken from the floor.
– Burpees: Athletes should be able to complete 5 or more reps each minute.
– Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
– Aim for steady singles on the power snatches.
– Try to hold onto the bar for the toes to bar each minute.
– Settle into a steady pace on the burpees.
– Try to hold onto the bar for the push presses.
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses
Metcon (Checkmark)
Extra Credit
Midline + Holds (Optional)
4-5 Sets For Quality:
30 Seconds Hip Extensions
30 Seconds Hip Extension Hold
– Rest 1 Minute –
30 Seconds Barbell Zombie Squats
30 Seconds Barbell Zombie Squat Hold
– Rest 1 Minute –
EMOM Conditioning (Optional)
https://ctstorageprod.blob.core.windows.net/videos-coaching/legless-rope-climb-knees.mp4
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: Legless Rope Climbs
Minute 3: Echo Bike Calories
Minute 4: 12-20 Strict Handstand Push-ups
Minute 5: Rest