11/8/21

7
Nov

11/8/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

4 Sets:

1 Power Snatch

1 Squat Snatch

All Sets @ 75% of 1RM

Metcon (Weight)

On the 2:00 x 10 Rounds:

15 Box Jumps (24″/20″)

10 Toes to Bar

1 Snatch

*Score Is Sum Total of Snatch Weight
– CONDITIONING CATEGORY: Intervals

– BOX JUMPS: Less than 45s. Full stand on top of box.

– TOES TO BAR: 1-2 sets. Less than 30s.

– SNATCH: Can be squat or power. Less than 15s.

– SCORE: Enter all weights lifted. Overall score will be the sum total.

– Plan out your weights ahead of time and have everything on the floor that you need. Be sure to use collars/clips.

– You can build in weight each round, do the same heavish weight each round, or start with your heaviest lift when fresh and back off the weight from there.

– Find a steady pace on the box. Breathe a lot here.

– Try to hold on for bigger sets on the toes to bar so that you can give yourself plenty of time for the barbell.

BOX JUMPS

– Reduce Reps

– Reduce Height

– Step-Ups

– Squat Jumps

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 20 AbMat Sit-Ups

SNATCH

– Clean

– Sub Dumbbell(s)

Metcon (No Measure)

Extra credit

2 rounds

Weighted strict pullups max

For Quality:

30-20-10

Alternating Single Leg Barbell Good Mornings Each Leg (45 / 35 lb)

Alternating Front Rack Lunges (45 / 35 lb)

GHD Sit-Ups

Rest as needed.

Odd object

AMRAP 8

2,4,6,8,10…

Sandbag Clean (150 / 100 lb)

Echo Bike Calories

RUN

2000 Meters at Easy Pace

1600 Meters at Easy/Moderate Pace

1200 Meters at Moderate Pace

2:00 Walk

1000 Meters at Moderate Pace

*No Additional Rest Between Reps