CrossFit – Wed, Mar 8

CrossFit GonzStrong – CrossFit

Snatch Complex 15 min (Weight)

Snatch Complex



On the Minute x 15:

1 Snatch Pull

1 Squat Snatch

Weighted Strict pullups (Weight)

Weighted Strict Pull-up



Build To A Heavy Set of 3
Or do as many banded pulls as possi

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
– Typically, athletes will perform their squat snatches as singles all the way through with the possibility of holding on for an unbroken set of 5 on the last round.

– Your ring muscle-up sets will depend on your capacity. If you can hold on for big sets, this a major separator.

– Transitions are key here. We need to be quick and keep our chalk breaks to a minimum.

RING MUSCLE-UPS

– 7-5-3 or 5-3-1

– Banded Strict

– Bar MU

– 15-10-5 Strict Ring Dips

– 18-14-10 Pull-ups

SQUAT SNATCH

– 7-5-3 or 5-3-1

– Reduce Loading

– Power Snatches

– Overhead Squats

– Sub Single Dumbbell

Extra Credit 3/8/23 (Checkmark)

Power Play

https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs-elbows.mp4

AMRAP 2 x 5 Rounds:

15 Burpee Box Jump Overs (24″/20″)

Max Wallballs 20 / 14 lb to 10/9ft.

Rest 2 Minutes Between Rounds.

Cardio Intervals



5 Rounds [20 Minute Cap]:

18 Shuttle Runs

Rest 1:1