CrossFit – Tue, Jun 6
CrossFit GonzStrong – CrossFit
Snatch 8-6-4 (Weight)
Power Snatch
Set 1: 8 Power Snatches @ 58%
Set 2: 6 Power Snatches @ 67%
Set 3: 4 Power Snatches @ 76%
Set 4: 8 Power Snatches @ 61%
Set 5: 6 Power Snatches @ 70%
Set 6: 4 Power Snatches @ 79%
Set 7: 8 Power Snatches @ 64%
Set 8: 6 Power Snatches @ 73%
Set 9: 4 Power Snatches @ 82%
Rest 1-2 Minutes Between Sets.
Turkey club (Time)
“Turkey Club”
5 Rounds:
10 Power Snatches (95/65)
10 Bar-Facing Burpees
800 Meter Run
5 Rounds:
10 Toes to Bar
10 Bar-Facing Burpees
Time Cap: 25 Minutes
– Overview: Athletes will complete 5 rounds of power snatches & bar-facing burpees, followed immediately by an 800m run. When athletes are finished with the run, they will then complete 5 rounds of toes to bar & bar-facing burpees. Athletes should aim to move through this workout at their threshold pace.
– Power Snatches: Less than 1:00 to complete each round.
– Bar-Facing Burpees: Less than 1:00 to complete each round. A 2 foot take off is not required but athletes should JUMP over the bar.
– Run: Less than 5:00 to complete.
– Toes To Bar: Less than 1:00 to complete each round.
– Score: Total Time
– In the first part of this workout, let’s push for big sets on the barbell (1-2 sets). We can use the burpees as a pacer.
– In the last part of the workout, let’s push for big sets of toes to bar (1-2 sets). We can, again, use the burpees as a pacer.
– The middle 800m pace should be something that is going to allow you to come in and attack the toes to bar.
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Bar-Facing Burpees (Step Over Bar)
– Regular Burpees
– Box Jumps (Step-Down)
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
– 40 Shuttle Runs (25ft. Out + 25ft. Back)
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
Extra 5/6/23 (Checkmark)
Deadlift + echo bike
5 Sets:
3 Deadlifts (Unbroken)
1 Minute Echo bike Calories
Rest 1 Minute Between Sets
Sprint Conditioning
https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4
[3 SETS]
4 Rounds:
200 Meter Sprint
1 Minute Rest
Rest 3 Minutes Between Sets.
Grunt Work
For Time:
400 Meter Farmers Carry 35 / 25 lb’s
200 Meter Farmers Carry 50 / 35 lb’s
100 Meter Farmers Carry 70 / 50 lb’s