11/19/21

18
Nov

11/19/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

3 Strict Ring Dips

30 Double Unders

3 Dumbbell Snatches 50/35lb

3 Strict Ring Dips

30 Double Unders

6 Dumbbell Snatches 50/35lb

3 Strict Ring Dips

30 Double Unders

9 Dumbbell Snatches 50/35lb



[Add 3 Dumbbell Reps Per Round]
– CONDITIONING CATEGORY: Threshold

– STRICT RING DIPS: Break as needed. Less than 30s.

– DOUBLE UNDERS: Less than 40s.

– DUMBBELL SNATCHES: Light enough to switch hands in the air. 3 reps should take less than 15s.

– SCORE: Rounds + Reps. If you finish the round of 15 dumbbell snatches and get 10 double unders into the following round, your score would be 5+13.

– Aim to start with unbroken sets on the ring dips and reduce down to singles if needed in order to stay moving. We do not want to get hung up on this station.

– Relax the shoulders and have a loose grip on the rope handles for the double unders.

– Find a steady pace on the dumbbell snatches and breathe through these reps. No need to go super fast here.

STRICT RING DIPS

– Reduce Reps

– Banded Strrict Ring Dips

– Ring Dip Negatives (3s Down)

– Dip Between Boxes

– Bench Dips

DOUBLE UNDERS

– Reduce Reps

– 40s Time Cap

– 45 Single Unders

– 30 Line Hops

DUMBBELL SNATCHES

– Reduce Weight

– Reduce Rep Scheme (2,4,6 or 1,2,3)

– Light Barbell Snatches

Snatch one rep (Weight)

Find a heavy single or one rep max

Metcon (Time)

[PRIMER]

6:00 at Easy “Warm-Up” Pace

4:00 at Moderate Pace

3:00 Ramp Up From Moderate to Fast Pace

2:00 Easy Recovery Spin

[MAIN SETS]

5 Sets:

10 Seconds Sprint at Max Effort

1:50 Seconds at 75-80 RPM

[5 Minutes Easy Recovery Spin After 5 Sets]

5 Sets:

10 Seconds Sprint at Max Effort

1:50 Seconds at 75-80 RPM

[5 Minutes Easy Recovery Spin After 5 Sets]

5 Sets:

10 Seconds Sprint at Max Effort

1:50 Seconds at 75-80 RPM

[COOL DOWN]

5:00 at Easy/Moderate Pace