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.