CrossFit – Tue, Feb 14


CrossFit – Tue, Feb 14

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Bench Press

On the 3:00 x 5 Sets:

5 Bench Press
– Athletes should aim to lift heavier weights across all 5 sets. This can be the same weight or a build across the sets.

– Use a spotter or keep the bar unclipped for safety.

– Score: Enter all 5 weights used. Your overall score will be the sum total of all weights.

Hang gliding (AMRAP – Rounds and Reps)

“Hang Gliding”


4 Dumbbell Hang Power Snatches (Each Arm)

6 Toes to Bar

24 Double Unders

Dumbbell: 50 / 35 lb

– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.

– Dumbbell Hang Snatches: Perform 4 reps on one arm before switching to the other arm and completing 4 reps. Reps should be completed in 30 seconds or less.

– Toes To Bar: Reps should be completed in 45 seconds or less.

– Double Unders: Reps should be completed in 45 seconds or less.

– Score: Total Rounds + Reps.

– In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.

– Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.

– Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.

– See if you can go unbroken on the double unders.

– With lots of transitions, let’s be intentional about moving from movement to movement.


– Reduce Reps

– Reduce Loading

– Sub Kettlebell Swings

– Sub Barbell


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest


– Sit-Ups


– Reduce Reps

– 36 Single Unders

– 45s Time Cap

– 45s Effort On Any Machine

Metcon (Checkmark)


Squat Snatch

On the 1:30 x 10 Sets:


*Start Around 65%Build 78LB

Power Play

5 Sets:

1:00 Max Power Snatches 75 / 55 lb

1:00 Max Bar-Facing Burpees

Rest 2:00 Between Sets.


4 Sets:

Max Unbroken Double Dumbbell Bench 70 / 50 lb’s

100 Meter Sandbag Carry 150 / 100 lb

45 Seconds L-Sit

Time Cap: 20 Minutes