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!
45/30 CALORIE ROW
– Reduce Cals
– 45/30 Cal Bike Erg
– 30/21 Cal Assault or Echo Bike
– 30/21 Cal Ski
– 400m Run
BOX JUMP OVERS
– Reduce Reps/Box Height
– Box Step Overs
– 90 Double Unders
– 2:00 Effort On Any Machine
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Kettlebell Swings
Metcon (Checkmark)
Extra
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