10/22/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
5 Sets:
3 Squat Snatch
All Sets @ 75-80% of 1RM Snatch
I love this bar (AMRAP – Reps)
AMRAP 7:
Max Power Snatches 115 / 85 lb
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses 115 / 85 lb
– CONDITIONING CATEGORY: Sprint
– POWER SNATCHES: Steady singles.
– TOES TO BAR: 1-2 sets.
– PUSH PRESSES: Unbroken sets.
– SCORE: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses
Metcon (No Measure)
Extra credit
5 Sets:
400 Meters at Fast Pace
200 Meters at Easy Pace
300 Meters at Faster Pace
200 Meters at Easy Pace
200 Meters at Fastest Pace
Rest 2 Minutes Between Sets