3/15/20
CrossFit GonzStrong – CrossFit
Metcon (Time)
Snatch Complex
On the 1:30 x 5 Sets:
3-Position Power Snatch
3 Overhead Squats
Bi-weekly (AMRAP – Rounds and Reps)
“Bi-Weekly”
4 Rounds For Time:
10 Burpee Chest To Bar Pull-Ups
20 Hang Power Snatches 75 / 55 lb
200m run
Stimulus
– Conditioning Category: Threshold
– Burpee Chest To Bar Pull-Ups: Step-up or jump up is permitted on the burpee portion. From there, you can jump immediately into the chest to bar pull-up (no need to start with arms fully extended). Other options are to jump up and kip into your chest to bar pull-up or jump up and do a strict chest to bar pull-up. 1 burpee + 1 chest to bar pull-up = 1 rep.
– Looking for a load we feel confident we could complete 20+ hang power snatches unbroken when fresh.
– Looking for rounds to take somewhere between 4 and 5 minutes.
Movement Prep
Practice Round:
2 Burpee Chest To Bar Pull-Ups
4 Hang Power Snatches
6 Calorie Bike Erg
Modifications
BURPEE CHEST TO BAR PULL-UPS
– Burpee Chin Over Bar Pull-Ups
– Burpee To Target
HANG POWER SNATCHES
– Alternating Single Dumbbell Hang Power Snatches
– Kettlebell Swings
30/21 CAL BIKE ERG
– 30/21 Cal Row
– 21/15 Cal Assault or Echo Bike
– 21/15 Cal Ski
– 21/15 Cal Air Run
– 200m Run