11/15/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
5 Sets:
2 Squat Snatch
1 Hang Squat Snatch (Below Knee)
1 Overhead Squat
All Sets @ 75% of 1RM Snatch
I got options (3 Rounds for time)
[On the 0:00]
9-6-3:
Power Snatches 95 / 65 lb
Burpee Box Jump Overs (24″/20″)*
[On the 10:00]
12-9-6:
Power Snatches 75 / 55 lb
Box Jump Overs (24″/20″)*
[On the 20:00]:
15-12-9:
Power Snatches 65 / 45 lb
Bar-Facing Burpees
Score based on all three times
– CONDITIONING CATEGORY: Threshold
– PART 1: Snatches completed in quick singles. Regular box height (no need to stand fully on top). 6-8 minutes.
– PART 2: Snatches completed in 1-3 sets. Regular box height (no need to stand fully on top). 5-7 minutes.
– PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.
– SCORE: Enter how long each part took. Your overall score will be the sum total.
– PART 1: Steady singles on the bar. Push the pace on the box.
– PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.
– PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.
– TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it’s absolutely necessary.
POWER SNATCH
– Reduce Weights
– Reduce Reps
– Power Clean
– Single Dumbbell Power Snatch
BURPEE BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Burpee Box Step Over
– Bar Facing Burpee
– Regular Burpee
BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Box Jump
– Box Step Over
– Broad Jump
BAR FACING BURPEE
– Reduce Reps
– Step-Over Bar
– Line/Dumbbell Facing Burpee
– Burpee to Target
– Regular Burpees
Metcon (No Measure)
Extra credit
2000 Meters at Moderate Pace
400 Meters at Fast Pace
1000 Meters at Moderate Pace
400 Meters at Fast Pace
1200 Meters at Moderate Pace
Rest 3 Minutes Between Reps