1/24/22
CrossFit GonzStrong – CrossFit
Metcon (Time)
Power snatch
For Time:
15 Power Snatches
12 Power Snatches
9 Power Snatches
6 Power Snatches
3 Power Snatches
INTENTION: Use the same weights you chose on 12/20/21. If you didn’t do this piece, choose your own weights here (. These reps do not have to be unbroken. Use one bar and change the weights yourself.
SCORE: Total time.
Voicemail (AMRAP – Reps)
On the Minute x 10 Rounds:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches 50 / 35 lb
*score max db snatches
Metcon (No Measure)
Extra credit
10 Rounds For Time:
2 Unbroken Ring Muscle-ups
Time Cap: 5 Minutes
Extra credit
Echo bike
[Part 1]
2 Minutes at Moderate Pace (Workout Pace)
15 Seconds at Sprint Pace
90 Seconds at Fast Pace (Slightly Faster Than Workout Pace)
15 Seconds at Sprint Pace
1 Minute at Fast Pace
15 Seconds at Sprint Pace
3 Minutes Rest Between All Efforts
Rest 5 Minutes Before Part 2
[Part 2]
1×10 Second at Max Effort Sprint