Brooke Gonzalez

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Olympic Power

On the Minute x 5:

5 “Touch and Go” Power Snatches

Intention Is The Same Weight Across All 5 Rounds
70-75%

Metcon (Weight)

Snatch Technique

5 Sets:

2 Snatch Grip Push Press

2 Snatch Grip Push Jerks

All Percentages Based on 1RM Snatch:

Set 1: 40%

Set 2: 45%

Set 3: 50%

Sets 4-5: 50-60%

Metcon (Time)

“Counter Clockwise”

On the 7:00 x 3 Rounds:

200 Meter Run, 9 Double Dumbbell Burpee Deadlifts

200 Meter Run, 7 Double Dumbbell Burpee Power Cleans

200 Meter Run, 5 Double Dumbbell Burpee Clean &; Jerks

Dumbbells: 50 / 35 lb’s
Stimulus

– You’ll have 7 minutes to complete the 6 stations listed

– Your score will be the slowest of your 3 total rounds

– Rounds begin on the 0:00-7:00-14:00

– There are ideally completed in 6 minutes or less, allowing for 1 minute of recovery between rounds

– For all three dumbbell movements, the feet must land inside the dumbbells in the jump or step out of the burpee

Strategy

THE BIG TAKEAWAYS

1. With the score being the slowest of the 3 rounds, look to find a pace from the beginning that you see yourself being able to maintain for 2 more rounds.

2. Understand where to push today. We’re always moving on the runs, but that may not be the case on the dumbbells. Look to put a little more focus towards the dumbbell movements.

3. Run at a pace that allows you to thrive on the dumbbells. This shouldn’t be slow or fast. Ideally we’re aiming for the “max” pace that allows us to smash the weighted movements.

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