CrossFit – Fri, Mar 24

23
Mar

CrossFit – Fri, Mar 24

CrossFit GonzStrong – CrossFit

Squat snatch work one heavy rep (Weight)

Squat Snatch



Build to Heavy Single For The Day

Metcon (AMRAP – Rounds and Reps)

“Hallucinate” IQFA



AMRAP 14:

2 Rope Climbs (15ft.)

4 Burpee Box Jumps (30″/24″)

8 Dumbbell Snatches 70 / 50 lb

– Conditioning Category: Grindy Threshold. Athletes should aim to move at their maximal sustainable pace while grinding through each movement.

– Rope Climbs: Reps should take 1:00 or less to complete each round.

– Burpee Box Jumps: Reps should take less than 30 seconds to complete. Athletes should stand fully on top of the box before coming down.

– Dumbbell Snatches: Alternate arms every rep. Reps should take less than 45 seconds to complete each round.

– Score: Rounds + Reps

– If there is one place to move slower here, it’s the rope climbs. We want to avoid having the rope slip between the feet and tire out the arms for the heavier snatches. Focus on strong clamps by being a little more patient on the way up the rope.

– Settle into a steady pace on the burpee box jumps.

– With a heavier dumbbell today, feel free to switch hands on the floor or on the way down. Let’s choose a pace that is most sustainable throughout.

ROPE CLIMBS

– Reduce Ropes

– Reduce Rope Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

BURPEE BOX JUMPS

– Reduce Box Height

– Reduce Reps

– BurpeeTo Target

– Box Jumps

– Burpees

DUMBBELL SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Barbell Snatches

– Kettlebell Swings

Extra 3/24/23 (Checkmark)

Squat Snatch Cycling

https://ctstorageprod.blob.core.windows.net/videos-coaching/weight-changes.mp4

2 Sets For Time:

5 Squat Snatch @ 65%

4 Squat Snatch @ 70%

3 Squat Snatch @ 75%

2 Squat Snatch @ 80%

1 Squat Snatch @ 85%

Rest 3 Minutes Between Sets.

Rowing Intervals IQFA



On the 3:00 x 5 Sets:

Set 1: 500 Meter Row @ Damper 10

Set 2: 500 Meter Row @ Damper 8

Set 3: 500 Meter Row @ Damper 6

Set 4: 500 Meter Row @ Damper 4

Set 5: 500 Meter Row @ Damper 2

Pump Sesh



4 Giant Sets:

Max Unbroken Strict Chin-ups

150ft. Farmers Carry

Max Unbroken Dumbbell Bench Press

150ft. Farmers Carry

Rest 1 Minute Between Rounds.

Dumbbells: 50 / 35 lb’s