CrossFit – Fri, Jun 16

CrossFit GonzStrong – CrossFit

Squat snatch (Weight)

Build to a heavy tep

Quantum Leap (Time)

“Quantum Leap”



10 Rounds For Time:

7 Power Snatches 75 / 55 lb

7 Toes to Bar

7 Box Jumps (24″/20″)

Time Cap: 18 Minutes

– Add weight as the reps drop. Use a weight belt or squeeze a dumbbell between the legs.

– Use the same weight for each designated rep number across the 3 sets. For example, if you used 10# for the 7’s in round one, do that for rounds 2 & 3 as well.

– If you are unable to add weight, use bands and reduce the assistance with each set.

– Score: Total Load (Load For 7 + Load For 5 + Load For 3)

– Banded Pull-Ups

– Feet Elevated Ring Rows

– Ring Rows

– Alternating Dumbbell Plank Rows

– Barbell Bent Over Rows

Extra 6/16/23 (Checkmark)

Snatch Conditioning



5 Rounds For Time:

5-4-3-2-1 Squat Snatch (75% of Heavy Double)

10 Shuttle Runs

Strict Weighted Pull-ups

3 Rounds:

7 Weighted Strict Pull-ups (Heavy)

5 Weighted Strict Pull-ups (Heavier)

3 Weighted Strict Pull-ups (Heaviest)

Rest 1-2 Minutes Between All Sets.

Echo Bike Conditioning



[2 Sets]:

8 Rounds:

20 Second Sprint

40 Second Rest

4 Minutes Rest Between Sets.