CrossFit – Tue, Jan 24

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Squat Snatch



On the 2:30 x 6 Sets:

Set 1: 2 Reps @ 71% 85LB

Set 2: 2 Reps @ 76% 91LB

Set 3: 1 Rep @ 81%

Set 4: 1 Rep @ 78%

Set 5: 1 Rep @ 83%

Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch

Snake Bite (Time)

“Snake Bite”



21-15-9:

Squat Snatches 95/65lb

Chest to Bar Pull-ups

Time Cap: 10 Minutes

– Conditioning Category: Sprinty Threshold. Athlete should move at their fastest sustainable pace.

– Last time we completed this workout was 7.26.21. There may be a slight modification to the loading based on which age group category you fall into.

– Squat Snatches: Loading should not exceed 60% of your 1RM squat snatch. Athletes should be able to perform touch and go sets.

– C2B: Atheltes should be able to complete quick sets of 3 or more on the chest to bar.

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

– Out of the 2 movements, the squat snatches are the “slower” cycling movement. There is no need to try to fly through these.This should be the movement you breathe through and catch your breath.

– Shoot for quick sets and quick breaks on the chest to bar pull-ups. Seconds can easily tick away during your breaks between sets. Challenge yourself to chalk as little as possible.

– Keep your transitions smooth and intentional.

SQUAT SNATCHES

– Reduce Loading

– Power Snatches

– Overhead Squats

– Sub Single Dumbbell

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded C2B

– Chin Over Bar Pull-Ups

– Strict Pull-Ups

– Alternating Dumbbell Plank Rows

Metcon (Checkmark)

Extra

GHD + Box Jump Overs + Handstand Walk



AMRAP 10:

50 GHD Sit-ups

30 Box Jump Overs (30″/24″)

50 GHD Sit-ups

Max Handstand Walk Segments (30ft.)

Bike Erg Intervals



For Total Distance:

8 Minutes On, Rest 4 Minutes

6 Minutes On, Rest 3 Minutes

4 Minutes On, Rest 2 Minutes

2 Minutes On