Saturday

CrossFit GonzStrong – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

Gymnastic Complex

5 Sets:

2 Bar Muscle-Ups

3 Pull-Ups

4 CTB Pull-Ups

3 Pull-Ups

2 Bar Muscle-Ups

Rest as needed between sets.
SUBS

BAR MUSCLE-UP

Jumping Bar Muscle-up Off Box

Banded Bar Muscle-up

CHEST TO BAR PULL-UP

Banded Strict Chest To Bar Pull-up

Chin Over Bar Pull-up

PULL-UP

Ring Row

Banded Strict Pull-up

Metcon

Oil Change (Time)

For Time:

1 Mile Run

50 Toes to Bar

30 Power Snatches (115/85)
STIMULUS DESCRIPTION:

We expect this balanced workout to take between 12-20 minutes to complete

TOES TO BAR

If you have 20+ unbroken toes to bar when fresh, let’s complete this piece as written

If you’re not there just yet, consider reducing the reps or choosing a variation from “subs”

This should be a station that you can clear in 5 minutes or less (10 Reps On The Minute)

POWER SNATCH

If your max power snatch is above 165/115, let’s complete the prescribed weight

If you’re not there yet, consider reducing the weight

Within the workout, we’re looking for smaller sets or quick singles

This should be a station you can clear in 6 minutes or less (5 Reps On The Minute)

TOES TO BAR

-Reduce Reps

-Feet as High as Possible

-Knees to Elbow/Chest/Waist

-GHD Sit-ups