CrossFit – Wed, Dec 28
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 86%
Set 4: 2 Reps @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Squat Snatch
Amanda Please (AMRAP – Rounds and Reps)
“Amanda, Please!”
AMRAP 4:
Buy-In: 9 Ring Muscle-ups
9 Power Snatches 95 / 65 lb
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Ring Muscle-ups
7 Overhead Squats 115 / 85 lb
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Ring Muscle-ups
5 Squat Snatches 135 / 95 lb
5 Bar-Facing Burpees
– Conditioning Category: Threshold. Athletes will hold their maximal sustainable pace throughout each interval.
– RMU: Completed in 2:00 or less each AMRAP.
– Barbell: Loading of each barbell should not exceed 65% of 1RM of each movement and reps should be completed in 1:00 or less.
– Bar-Facing Burpees: Completed in less than 1:00 each AMRAP.
– Note: Only complete 1 set of RMU each AMRAP. In the remaining time, complete as many rounds and reps of the barbell movement and burpees as you can.
– Score: Enter rounds + reps completed each AMRAP (not including RMU).
– The ring muscle-ups will depend on your capacity. If you can hold on for unbroken sets, let’s do it. If you know you are going to need a break or two, let’s choose a strategy that will call for the least amount of rest between sets.
– For the power snatches and overhead squats, let’s aim to hold on for unbroken sets. For the squat snatches we can either hold on for touch and go sets or just go right to singles.
– Let’s use the burpees as a pacer. We can move at a speed that allows us to stick to our plan on the barbell.
RING MUSCLE-UPS
– Reduce Reps
– Strict Banded
– Jumping
– Bar Muscle-Ups
– Burpee + Chest To Ring
POWER SNATCH
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
OVERHEAD SQUAT
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
SQUAT SNATCH
– Reduce Reps
– Reduce Loading
– Sub Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
Metcon (Checkmark)
Extra
On the 3:00 x 5 Sets:
3 Snatch Pulls @ 93% 1RM Snatch
*5 Second Negative
Bench Press + Ski Erg
AMRAP 9:
3-6-9-12…
Bench Press 135 / 95 lb
Echo bike Calories
For Time:
400 Meter D-Ball Carry 150 / 100 lb
….
Add 1 D-Ball To Shoulder Every Break