CrossFit – Tue, Apr 18
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat Snatch
For Time:
10 Snatches @ 55%
8 Snatches @ 63%
6 Snatches @ 72%
4 Snatches @ 80%
2 Snatches @ 88%
Fore! (AMRAP – Rounds and Reps)
“Fore!”
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches 75 / 55 lb
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches 95 / 65 lb
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches 115 / 85 lb
– Feel: Athletes should be pushing the pace each round and feel like they are getting the opportunity to practice their barbell cycling under fatigue.
– Row: Should be completed in less than 2:15.
– Double Unders: Should be completed in less than 1:15.
– Power Snatches: The weight will increase each interval. Athletes should have at least 30s on the barbell each AMRAP. The loading of the final barbell should not exceed 70% of your 1RM power snatch.
– Score: Enter total snatches completed in each interval. Overall score will be the sum total.
– The main goal of the workout here is to be able to get to the barbell and cycle it well.
– Don’t be afraid to push the row a little harder than you think, especially if you are proficient at double unders. Pay attention to your grip on the handle as this can affect our forearms for the snatches.
– It may not be a bad idea to take a quick break on the double unders if you feel your grip start to fatigue. A quick break here can mean bigger sets on the barbell.
– We should aim to cycle the barbell every round in touch and go sets. The last barbell there may be some singles thrown in there but let’s see if we can hold onto the bar for sets of 5 or more for at least the first 2 barbells.
500/450 METER ROW
– 400/350m Ski
– 1,000/900m Bike
– 400m Run
– 300m Air Run
100 DOUBLE UNDERS
– Reduce Reps
– 150 Single Unders
– 1:00 Effort On Any Machine
– 100 Plate Hops
– 1:00 of Double Under Practice
POWER SNATCHES
– Reduce Loading
– Sub Dumbell(s)
– Kettlebell Swings
Extra 4/18/23 (Checkmark)
Bike Echo
6 Rounds:
3 Minutes On
2 Minutes Off
Rope Climb Conditioning
5 Rounds x AMRAP 2:
16-14-12-10-8 Shuttle Runs
Max Rope Climbs (15ft.)
Rest 1 Minute Between Rounds.
Sled Drag
For Time:
400 Meter Sled Drag (Bodyweight)