CrossFit – Fri, Jul 7

CrossFit GonzStrong – CrossFit

Power snatch Build to heavy 5 (Weight)

Power Snatch



Build To A Heavy Set of 5

Back squats at 75% (Weight)

Back Squat



Set 1: 3 Back Squats @ 75% 169LB

Set 2: 3 Back Squats @ 75% 169LB

Set 3: 3 Back Squats @ 75% 169LB

Set 4: 3 Back Squats @ 75%

Set 5: 3 Back Squats @ 75%

Set 6: 3 Back Squats @ 75%

Set 7: Max Back Squats @ 75%

Rest 1-2 Minutes Between Sets.

Liquid Smoke (AMRAP – Rounds and Reps)

“Liquid Smoke”



AMRAP 12:

9 Box Jump Overs (24″/20″)

6 Chest to Bar Pull-ups

3 Power Snatches 135 / 95 lb

– Overview: In this 12 minute workout, athletes will move at their threshold pace. Grip and shoulder fatigue will play a role here so being smart about your strategy from the start will be important.

– Box Jump Overs: Reps should be completed in 1:00 or less each round.

– Chest To Bar: Reps should be completed in 1:00 or less.

– Power Snatches: Reps should be completed in 30s or less. Loading should not exceed 70% of your 1RM power snatch.

– Score: Rounds + Reps

– Settle into a steady pace on the box jump overs. This should be our pacer in this workout.

– Let’s shoot for 1-2 sets on the chest to bar.

– The power snatches can be performed as singles or touch and go sets. Choose the strategy that keeps you moving.

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Jumps

– Box Step-Overs

– 5 Calories On Any Machine

CHEST TO PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Hang Power Snatches

– Dumbbell Snatches

– Kettlebell Swings

Extra 7/7/23 (Checkmark)

Sled Work



8 Sets:

100 Meter Sled Push (Light)

100 Meter Sprint

Rest 2 Minutes Between Rounds.

Sled Work



8 Sets:

100 Meter Sled Push (Light)

100 Meter Sprint

Rest 2 Minutes Between Rounds.