11/1/21
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
15 Box Jump Overs (24″/20″)
– CONDITIONING CATEGORY: Threshold
– RING MUSCLE-UPS: 1:00 or less.
– HANG POWER SNATCHES: 1-2 sets. 1:00 or less.
– BOX JUMP OVERS: 1:00 or less.
– SCORE: Meters
MAX METER ROW
– Max Meters On Any Other Machine
RING MUSCLE-UPS
– Reduce Reps
– Burpee Pull-Ups
– Bar Muscle-Ups
– 5 Double Dumbbell Renegade Rows
HANG POWER SNATCHES
– Reduce Reps
– Reduce Load
– Single Dumbbell Hang Power Snatches
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Step-Overs
– Squat Jumps
Metcon (No Measure)
Extra Credit:
2 Power Snatch + Hang Snatch (knee) + Snatch Balance
Build to a Max
Gymnastics
Legless rope climbs
4-8 climbs
5 Sets for Quality:
10 Barbell Hip Thrusts
15 Glute Bridges
20 Banded Good Mornings
Rest as needed.
Odd object:
For Time:
21-15-9
Double Dumbbell Deadlifts (100 / 70 lb)
Echo Bike Calories
Toes to Rings
Conditioning
2 Sets:
500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace
Rest 5 Minutes Between Sets