2/8/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Low-Hang Snatch

4 Rounds:

Minute 1 – 1 Low-Hang Squat Snatch

Minute 2 – 1 Low-Hang Squat Snatch

Minute 3 – 1 Low-Hang Squat Snatch

Minute 4 – Rest

Stimulus

– Week 5 of this progression.

– Adjusting from last week’s Hang (knee level) to this week’s Low-Hang (shin level, but not floor).

– Sustaining our “wave” repetition scheme, and building to higher percentages.

– Enter your heaviest lift only

All percentages based on 1RM Snatch:

Min 1 – 77%

Min 2 – 80%

Min 3 – 83%

Min 4 – Rest

Min 5 – 80%

Min 6 – 83%

Min 7 – 86%

Min 8 – Rest

Min 9 – 83%

Min 10 – 86%

Min 11 – 89%

Min 12 – Rest

Min 13 – 86%

Min 14 – 89%

Min 15 – 92%

Metcon (4 Rounds for reps)

“Freedom Sauce”

Score is number of Cals

AMRAP 3:

21 OHS 95 / 65 lb

21 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS 115 / 85 lb

18 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS 135 / 95 lb

15 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS 155 / 105 lb

12 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row
Stimulus

– Conditioning Category: Sprint

– Interval 1 Barbell – 25+ reps unbroken, when fresh.

– Interval 2 Barbell – 20+ reps unbroken, when fresh.

– Interval 3 Barbell – 15+ reps unbroken, when fresh.

– Interval 4 Barbell – 10+ reps unbroken, when fresh.

– Looking for 1-2 sets on the barbell in each AMRAP.

– 4 Scores: Number Of Calories Each AMRAP. Leaderboard will show total cals.

Strategy

THE BIG TAKEAWAYS

1. Aim for 1-2 sets on the overhead squats each round. This will be a good challenge for the majority of athletes.

2. Hold yourself to high movement standards on the overhead squats. Be sure to get the hips below the knees in the bottom of the squat. Also, be sure stand up all the way (squeeze the butt cheeks) at the top of each rep. This is a great workout to record and look out for those potential “no reps.”

3. Find a steady pace on the burpees. Step up burpees are good to go as long as two feet take off at the same time to get over the rower.

4. Strong effort on the rows. Aim to stay within 5 calories of each previous score. If you get 15 calories in round one, the goal is to stay within 5 calories of that score in round 2, and so on.

Modifications

OVERHEAD SQUAT

– Front Squat

Rest 3 Minutes Between Rounds