CrossFit – Tue, Feb 21


CrossFit – Tue, Feb 21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Hang Power Snatch

On the 2:00 x 9 Sets:


Metcon (Time)


In a 15 Minute Window…

For Time:

21-15-9 Overhead Squats 95 / 65 lb

42-30-18 Pull-ups

In Time Remaining:

Heavy Set of 5 Overhead Squat (From The Floor)

– Conditioning Category: High Threshold + Lift. Athlete should aim to move at their highest maximal sustainable pace in the first part of the workout. They will then complete a lift in the second half of the workout.

– Overhead Squats: Loading should not exceed 60% of your 1RM overhead squat. Athletes should be able to complete each round in 2 sets or less.

– Pull-Ups: Athletes should be able to complete each round of pull-ups in sets of 5 or more.

– Heavy 5 Overhead Squat: Athletes should use the same bar as the one they used for the first part of the workout. Athletes can squat snatch their first rep or they can power snatch, then begin their overhead squats.

– Score: Total time it takes to complete the workout. Log your heavy 5 overhead squat on the next piece (next slide).

– Aim for bigger sets on the overhead squats. Taking breaks on this movement can take about 10 seconds or more before picking up the bar again. Let’s try to minimize these breaks here.

– Your pull-up strategy will come down to your capacity. If you can string together bigger sets while maintaining your big sets on the barbell, let’s do that. If you know your pull-ups tend to break down quickly or they will affect your overhead squats, let’s break these up more. A break on the pull-up bar takes typically less than 10 seconds.

– Transitions will be key here. Be smooth and get each movement started as quickly as possible.

– For the overhead squat portion, let’s have a “safe” weight, a “goal” weight, and a “reach” weight in mind. If you have more time, feel free to hit more lifts between. Typically we want about 1:00 between these attempts. Have your weights laid out and ready to go before you start the workout.


– Reduce Loading

– Reduce Reps

– Sub Single Dumbbell OHS

– Sub Single Kettlebell OHS

– Front Squats


– Reduce Reps

– 21-15-9 Strict Pull-Ups

– Banded Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

Metcon (Weight)

Overhead Squat

Record Heavy Set of 5 Here

Metcon (Checkmark)


Grunt Work

For Time:

45/30 Calorie Echo Bike



D-Ball To Shoulder 150 / 100 lb

Box Jump Overs (30″/24″)


45/30 Calorie Echo Bike


“Run The Rack” Dumbbell Curls:

5 Reps (Each Arm)*

*See Coaches Notes