12/13/21
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
4 Sets For Quality:
40 Double Unders
2 Minute Machine of Choice
10 Single Dumbbell Overhead Squats
*Alternate Arms Every Set (2 Sets Each Arm)
If you don’t have the flexibilty to do the db oh squat do DB front squats
Metcon (Time)
For Time:
30 Power Snatches 135 / 95 lb
1 mile run or 2,000 Meter Row
100 Wallballs 20 / 14 lb(10/9ft.)
[Partition However You’d Like]
CONDITIONING CATEGORY: Threshold
POWER SNATCHES: Singles or sets. Less than 5:00 total.
ROW: 2:20 pace or faster. Less than 10:00 total.
WALLBALLS: Sets of 5 or more. Less than 6:00 total.
NOTES: This workout can be broken up and completed in any order.
SCORE: Time.
Some Potential Strategies…
*1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
*2 Rounds:
15 Power Snatches
1,000m Row
50 Wallballs
*5 Rounds:
6 Power Snatches
400m Row
20 Wallballs
*10 Rounds:
3 Power Snatches
200m Row
10 Wallballs
POWER SNATCHES
– Reduce Load
– Reduce Reps
– Sub Dumbbell(s)
2,000M ROW
– Reduce Distance
– 4,000m Bike
– 1,600m Run or Ski
– 1,200m Air Run
WALLBALLS
– Reduce Reps
– Reduce Load
– Single Dumbbell Thrusters (DB Across Chest)
– Empty Barbell Thrusters
Metcon (No Measure)
Extra Credit
For Time:
150% of Max Strict Pull-ups
Every Break:
200 Meter Run
FLOW: Complete 150% of your strict pull-ups as fast as possible. Every time you come off the bar, you’ll complete a 200m run. You do not need to run after your last pull-up.
NOTES: If your max set is 5 or less, use a band and complete 30-50 reps for time. every break complete a 200m run. Time cap this at 10:00.
SCORE: Time
Extra credit
Bike
5 Sets:
5:00 Moderate
1:00 Rest
MODERATE PACE: Damper as high as possible while holding 70-80 RPM.
REST: Full rest.
SCORE: Enter calories accumulated during each 5:00 interval. Overall score will be the sum total.