Monday
CrossFit GonzStrong – CrossFit
Warm-up
Weightlifting
Low Hang Squat Snatch (10×1)
1rm Low Hang Squat Snatch
Snatch [On the 00:00]
On the Minute x 10:
1 Low-Hang Squat Snatch
Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single
STIMULUS DESCRIPTION:
Gradually build to a heavy single for the day
You do not have to build in weight every set, but the aim is to climb up
These 10 sets are designed to be completed at the top of every minute
Record your heaviest weight for the day
1 Rep Max Front Squat (10×1)
On the Minute x 10:
1 Front Squat
Build to a Heavy Single
Front Squat [On the 10:00]
On the Minute x 10:
1 Front Squat
Build to a Heavy Single
STIMULUS DESCRIPTION:
Our final running clock piece begins at the [10:00]
Starting wherever you best see fit, complete 1 front squat on the minute.
The goal is to build to a heavy single over the 10 minutes.
Like the Low Hang Squat Snatch, you don’t have to go up every set, but the aim is to climb in weight.
Record your heaviest weight for the day.
Metcon
Unicycle (AMRAP – Reps)
AMRAP 10:
50/35 Echo Bike or 1,200/1,000 Meter Row
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)
STIMULUS DESCRIPTION:
This 10-minute workout starts with a buy-in of bike cals or row for meters and double unders
After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
Your score today is total completed power snatches
You can expect to have about 3-4 minutes to accumulate power snatches
POWER SNATCHES:
We’ll move a light-moderate barbell for this station
This should be a load you can complete for 12+ unbroken reps when fresh
Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles
DOUBLE UNDERS:
Choose a number or variation that you can complete within 2 minutes
SUBS
Machine:
1,000 Meter Run
DOUBLE UNDERS:
Reduce Reps
2 Minutes of Practice (100 Reps Max)
150 Single Unders (1.5x)