CrossFit – Mon, Mar 13


CrossFit – Mon, Mar 13

CrossFit GonzStrong – CrossFit

Squats front and back (Weight)

Squats QFA

On the 2:30 x 6 Sets:

3 Front Squats

6 Back Squats

– Start at 60-65% 1RM front squat & build

– Barbell should be taken from a rack.

– After completing the 3 front squats each set, re-rack the bar, then unrack with the bar in the back rack position and perform your back squats.

– Use same weight for both squats within each set.

– Score: Heaviest Load

Play Ball (Time)

“Play Ball” QFA

3 Rounds For Time:

10 Power Snatches 115 / 85 lb

20 Box Jump Overs (24″/20″)

30 Wallballs 20 / 14 lb to 10/9ft.

Time Cap: 15 Minutes

– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout this workout.

– Power Snatches: Loading should not exceed 65% of your 1RM power snatch. Reps should take less than 1:30 to complete each round.

– Box Jump Overs: Rebounding is not permitted. Athletes must step down off the box or jump down and land flat footed. Reps should take less than 1:30 to complete each round.

– Wallballs: Reps should take less than 2:00 to complete each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

– Some athletes will be able to hold on for unbroken sets of snatches, while others may opt for small sets or singles. Let’s choose the strategy that allows us to stay moving.

– Settle into a steady pace on the box jump overs. This is the only place you will not need your arms so it is okay to pace these out a bit.

– Let’s aim for 4 sets or less on the wallballs. Just like the power snatches, let’s choose a strategy that allows for quick breaks.

– Focus on smooth transitions from movement to movement.


– Reduce Reps/Loading

– Sub Dumbbell(s)

– Sub Kettlebell Swings


– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– 1:00 Effort On A Machine


– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 45 Air Squats

Extra Credit 3/13/20 (Checkmark)

Extra Credit:

Snatch Complex QFA

On the 1:30 x 10 Sets:

1 Snatch High Pull

1 Power Snatch

1 Low Hang Squat Snatch

Ring Muscle-up Conditioning

10 Rounds For Time:

200 Meter Run

3 Ring Muscle-ups

Grunt Work Intervals

3 Rounds For Time:

100ft. Handstand Walk

30 GHD Sit-ups

50ft. D-Ball Walking Lunge 150 / 100 lb

Rest 1:1