CrossFit – Fri, Apr 12


CrossFit – Fri, Apr 12

CrossFit GonzStrong – CrossFit

3 Position power snatch (Weight)

7 Sets New set every 1:30.

1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Power Snatch

*Last week probably looked something like 2 sets at 65%, 3 sets at 65% 3 at 70%, 1 at 75%. So more at the lower range of the percentages.

**This week we want to be something like this: week may be 1 at 65%, 3 at 70%, 3 at 75%. More at the higher range of the percentages.

***If you had most to all at higher range of the percentages last week, then hit 75% (or 1-2% over) for all working sets)

BLT (Time)

2 Rounds:

25 Strict Supinated Pull Ups

50 db push ups

75 V Ups

*Ring or Bar Dips are Rx’d. We encourage you to choose whichever you need to work on more!

• Target Time: sub 16 minutes

• Time Cap: 22 minutes


• How to Pace: STEADY!

We have a solid upper body pump with a little core action mixed in. Break the pull/push into smart, calculated sets to avoid muscle failure and grind through the V-Ups. Try to have similar pacing on both rounds.

• How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! The combo will swell up the arms like balloons. Stay steady and stay consistent.


• Supinated Pull Ups – chin ups: I like 4-6 sets here while doing your best you don’t resort to singles. Lockout at the bottom and finish your pull. Remember, no kipping!

• Option 1: Ring Push Ups: We want the rings as close to the ground as possible to match your feet and aim to keep a parallel body with the ground. These are tough and a great way to work extra stability in your push ups!

• Sub for Ring Push Up: Dumbbell Push Ups

• V-Ups: Manageable sets here with quick breaks. Try and complete these in 3-5 sets.


• The SCALING aim is to stay within the target time.

• Scaling option to finish near the target score:

2 Rounds:

15 Strict Supinated Pull Ups

30 Ring Push Ups (OR Dumbbell Push Ups)

60 V Ups

Extra 4/11/24 (Checkmark)

Run Workout

8 sets:

200m at RPE8,

400m recovery jog/walk

No rest b/t reps or sets.