CrossFit – Tue, Jun 4

CrossFit GonzStrong – CrossFit

Alpine (Time)

Partner wod:

partner A rows 300meters while partner B waits and then partner B will do the 300m to complete the 600m row.

12 Sets

600m row

Sets 1-4 = sprint the final 100m

Sets 5-8 = sprint the middle 100m

Sets 9-12 = sprint the first 100m

*Hold 7-8/10 RPE for the 200m you are not sprinting

Snatch Complex 6/4/25 (Weight)

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch

*I want these to be “touch n go”. No putting the barbell down.

Extra 6/4/25 (Checkmark)

4 Sets

5x 3 Position Pause Dumbbell Bench Press

5 Chin ups w/:10 pause at the bottom of each rep

:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)

*Rest 1:30-2:00 between sets.

*3 Positions are: full lock out, mid way down, bottom.