CrossFit – Tue, Nov 21

CrossFit GonzStrong – CrossFit

Hang snatch 11/21/23 (Time)

3 Hang Snatch @RPE 7

2 Hang Snatch @ RPE 7.5

1 Hang Snatch @RPE 8

1 Hang Snatch @RPE 8.5

Ciders, mulling, turkey’s, turkeying, yams are yamming (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Box Jumps (30/24)

3 Power Cleans (185/125)

• Minimum Rounds before scaling: 6

STIMULUS and GOALS

• How to Pace: CHALLENGE!

It is a simple yet effective workout where there’s no place to hide or rest. Aim to keep a consistent, non-stop effort from start to finish.

• How it should Feel: LACTIC ACID PARTY! There is a lot of leg drive in this one. It will feel like you’re breathing through a straw towards the end.

WORKOUT STRATEGY & FLOW

• Box Jump: Steady reps, no rebounding, and pause at the top and bottom for quick breath. Be explosive and don’t hesitate, or it won’t end well for you.

• Power Cleans : Weight should be moderate (under 70% 1RM Power Clean) and approach with quick, consistent singles. Try and keep the sets under 20 seconds (1 rep every 5-8 seconds).

MAYHEM MOM MODIFICATIONS

(For pregnant or postpartum women)

• Box Jumps —–> Modified Tuck Jump

• Power Cleans —–> Dumbbell Power Clean OR Double Dumbbell Hang Power Clean

• SCALING (AKA 45+ Masters Rx)

• The SCALING aim should allow rounds and sets to stay consistent across.

• Scaling option to finish near the target score:

AMRAP 7 Minutes

5 Box Jumps (24/20)

3 Power Cleans (155/105)

Extra 11/21/23 (Checkmark)

10-12 Chin Up

10 Clapping Push Up

6 Alternating Tall Box Jump + Small Box Jump