2/12/21

CrossFit GonzStrong – CrossFit

Metcon (Time)

On The 0:00…”One Too Many”

For Time (12:00 Time Cap):

50 Double-Unders

10 Power Snatches 95 / 65 lb

21 Toes to Bar

50 Double-Unders

10 Power Snatches 95 / 65 lb

15 Chest To Bar Pull-Ups

50 Double-Unders

10 Power Snatches 95 / 65 lb

9 Bar Muscle-Ups

* Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)
Stimulus

– Conditioning Category: Threshold

– Three triplets in one full “round”, with the difference being the pull-up bar gymnastics.

– We’ll progress from: TTB -> CTB -> Bar MU.

– The power snatch is intended to be light and fast. 21+ reps unbroken when fresh.

– Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)

Strategy

THE BIG TAKEAWAYS

1. We want to be mindful of grip fatigue in this workout due to all movements involving holding onto either our rope, the barbell, or the pull-up bar.

2. Keep the shoulders relaxed on the double unders and take some controlled the breaths. Be careful not to grip your handles too tighly.

3. If we are confident in our gymnastics and aerobic capacity, we can shoot for controlled unbroken sets on the power snatches. If we aren’t as confident, let’s take one quick break after 5 to 6 reps.

4. Let’s aim for quick small sets on all gymnastics movements. The less time under tension, the better. Be mindful that the longer we hold onto the bar, the more challenging our next round will feel.

HOME GYM

AMRAP 15:

60 Double Unders

45 Sit-ups

30 Alternating Single Dumbbell Snatches (15 Each)

Power snatch one rep max (Weight)

On the 12:00… Power Snatch

8:00 to Build to a Heavy Single