12/27/21

26
Dec

12/27/21

CrossFit GonzStrong – CrossFit

Metcon (AMRAP – Reps)

For Time:

30 Ring Muscle-ups

Time Cap: 10:00
RING MUSCLE-UPS

– Reduce Reps

– 15 Strict Ring Muscle-Ups

– Bar Muscle-Ups

– 45 Chest To Bar Pull-Ups

Metcon (Weight)

Build to A Heavy:

1 Snatch Grip Push Press

2 Hang Power Snatches

3 Overhead Squats
INTENTION: Feel free to begin by taking the barbell from a rack, just be sure to walk far enough away to safely complete the rest of the complex. All reps should be completed unbroken.

SCORE: Heaviest successful complex.

Metcon (AMRAP – Rounds and Reps)

https://www.youtube.com/watch?v=VkcXYV7egzo

AMRAP 9:

3 Hang Power Snatches 75 / 55 lb

3 Burpee Pull-ups

6 Hang Power Snatches 75 / 55 lb

6 Burpee Pull-ups

9 Hang Power Snatches 75 / 55 lb

9 Burpee Pull-ups



[Add 3 Reps Per Round]
CONDITIONING CATEGORY: Threshold

HANG POWER SNATCHES: 3 reps should take less than 10s.

BURPEE PULL-UPS: Bar should be high enough to jump to. Use the jump to initiate the pull-up or hang first and perform a strict or kipping pull-up.

GOAL: Finish the 15’s at a minimum.

SCORE: Rounds + Reps. If you finish the 15’s and get 2 hang power snatches your score would be 5+2.

– Consider breaking up the snatches in the round of 12’s and beyond. While we CAN hold on, we want to be mindful of our grip and breathing.

– Smooth pace on the burpee pull-ups. Try to take as little steps as possible between the burpee and the jump up for the pull-up.

– Quick transitions.

HANG POWER SNATCHES

– Reduce Loading

– Sub Dumbbell(s)

– Hang Power Cleans

BURPEE PULL-UPS

– Pull-Ups Only

– Burpees Only

Metcon (No Measure)

Extra credit run

3 Sets:

600 Meters at Moderate Pace

1 Minute Rest

600 Meters at Moderate Pace

1 Minute Rest

600 Meters at Moderate Pace

Rest 5 Minutes Between Sets.