Laces out

CrossFit GonzStrong – CrossFit

sntch: Warm-up (No Measure)

Warmup: technique Snatch Primer [On the 0:00]

On the 1:30 x 5 Sets: with bar

2 Snatch Drops

2 Tall Snatches

Snatch Complex [On the 10:00]

On the 2:00 x 5 Sets: lightbuild

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Front squat 10,8,6,4,2 (Build heavy 2)

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

Laces out (AMRAP – Rounds and Reps)

Conditioning

“Laces Out”

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)