CrossFit – Wed, Mar 1


CrossFit – Wed, Mar 1

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Power Snatch

On the 3:00 x 5 Sets:

Set 1: 10 Power Snatches

Set 2: 8 Power Snatches

Set 3: 6 Power Snatches

Set 4: 4 Power Snatches

Set 5: 2 Power Snatches

Metcon (Time)

“Floor Plan”

For Time:

45/30 Calorie Row

30 Box Jump Overs (24″/20″)

15 Power Snatches 115 / 85 lb

Time Cap: 10 Minutes

– Conditioning Category: Sprint. Looking for a solid effort throughout this workout.

– Row: Should be completed in 3:00 or less.

– Box Jump Overs: Athletes should step down off the box. Reps should take 2:00 or less.

– Power Snatches: Athletes should be able to complete reps in less 2:00 or less. Loading should not exceed 65% of your 1RM power snatch.

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

– Let’s row at a pace that is just outside your comfort zone.

– Use the first few box jump overs to recover from the row, then aim to speed up a bit from there.

– Let’s make it our goal to get our hands on the bar as quickly as possible to start the power snatches. This may mean that your first few reps are singles. Aim for singles, small sets, or go for broke if you have the capacity!


– Reduce Cals

– 45/30 Cal Bike Erg

– 30/21 Cal Assault or Echo Bike

– 30/21 Cal Ski

– 400m Run


– Reduce Reps/Box Height

– Box Step Overs

– 90 Double Unders

– 2:00 Effort On Any Machine


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebell Swings

Metcon (Checkmark)


Bike Erg Intervals

On the 2:00 x Max Rounds:

15/12 Calorie Bike Erg*

*Add 3 Calories Every Round Until Failure

Core Cashout

8 Rounds:

20s GHD Sit-Up Hold

10s Rest

[Rest 1:00]

8 Rounds:

20s Hip Extension Hold

10s Rest

[Rest 1:00]

8 Rounds:

20s Right Side Plank

10s Rest

[Rest 1:00]

8 Rounds:

20s Left Side Plank

10s Rest