11/29/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Power Snatch
Build to Heavy Single
Metcon (Time)
For Time
2 Rounds:
8 Power Snatches 155 / 105 lb
8 Bar-Facing Burpees
2 Rounds of:
8 Power Snatches 135 / 95 lb
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches 115 / 85 lb
8 Bar-Facing Burpees
CONDITIONING CATEGORY: Pacer
POWER SNATCHES: Less than 1:30 per round.
BAR-FACING BURPEES: Less than 1:00 per round.
WORKOUT NOTES: No rest between rounds. Switch weights after every 2 rounds (this is on the clock).
SCORE: Time.
POWER SNATCHES
– Reduce Weights
– Reduce Reps
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
Metcon (No Measure)
Practicing ring muscle ups
3 Sets:
1 Unbroken Set
800 Meter Recovery Run Between Sets
Bike or row
3 Sets:
2:00 Moderate
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
40 Seconds Fast
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
2:00 Moderate
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
20 Seconds Sprint
1:30 Easy