Friday

CrossFit GonzStrong – CrossFit

Warm-up

Weightlifting

Power Snatch (****See Comments below for rep scheme)

On the Minute x 3:

5 Touch and Go Power Snatches

STIMULUS DESCRIPTION:

The sets of 5 and 3 are designed to be complete unbroken as “”touch-and-go”” reps

Look to build in weight over each of the 9 sets

The piece flows like this

(On the 1:00): 5 Touch and Go Power Snatches

(On the 2:00): 5 Touch and Go Power Snatches

(On the 3:00): 5 Touch and Go Power Snatches

(On the 4:00): Rest

(On the 5:00): 3 Touch and Go Power Snatches

(On the 6:00): 3 Touch and Go Power Snatches

(On the 7:00): 3 Touch and Go Power Snatches

(On the 8:00): Rest

(On the 9:00): 1 Power Snatch

(On the 10:00): 1 Power Snatch

(On the 11:00): 1 Power Snatch

Record your heaviest single rep as your final score for the day

You can record the weight for your other 8 sets in the notes section

Metcon

Hot Flash (Time)

30-20-10:

Power Snatches (95/65)

Kipping Handstand Push-ups

12 Minute Time Cap
STIMULUS DESCRIPTION:

We’ll work through large ranges of motion in this simple couplet of weightlifting and gymnastics

This 3 rounder will primarily test conditioning, upper body stamina, and your ability to use your hips effectively

Choose weights and variations that ideally allow you to complete this under the 12 minute time cap

POWER SNATCHES:

Choose a light weight today that you are able to cycle for 21+ reps unbroken when fresh

Within the workout, smaller sets are preferred over quick singles

KIPPING HANDSTAND PUSH-UPS:

If you have 21+ kipping handstand push-ups unbroken when fresh, let’s complete this station as written

SUBS:

KIPPING HANDSTAND PUSH-UPS

Reduce Reps

Time Caps:

30 Reps: 3 Minutes

20 Reps: 2 Minutes

10 Reps: 1 Minute

Box Handstand Push-ups

Barbell Push Press