Brooke Gonzalez


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

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

– 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



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.