3/1/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Snatch Technique

5 Sets:

1 High Hang Squat Snatch

1 Hang Squat Snatch
Stimulus

Your calculated percentages

– We call these “”confirmation reps””.

– Taking the focus points from the previous part and keeping them at the forefront as we practice the full movement.

– Same principles apply from before on the percentages… modify them as seen fit to keep technique as the priority today.

Modifications

SNATCH COMPLEX

– Reduce Weights

– 1 High Hang Power Snatch + 1 Hang Power Snatch

– 2 Single Dumbbell Hang Squat Snatches + 2 Single Dumbbell Squat Snatchs (1 Snatch Each Arm)

Airborne (Time)

Team “Airborne”

6 Rounds For Time:

45 Double Unders

30 Air Squats

15/12 Calorie Row or 200mrun
Stimulus

– Conditioning Category: Threshold

– The row should take us roughly 1:00 (give or take 10-15 seconds) to complete. Reduce calories if needed.

Strategy

THE BIG TAKEAWAYS

1. Let’s mentally break this workout down into 3 chunks. Treat rounds 1 + 2 as a “”buy-in.”” Rounds 3 + 4 are where the workout really starts. Rounds 5 + 6 are the home stretch, let’s see what we’ve got when we get there.

2. Focus on keeping the shoulders down and away from the ears on the double unders and the row.

3. Be sure to hold high standards on the air squats. Hips get below the knees in the bottom and open up all the way at the top.

Modifications

DOUBLE-UNDERS

– 1.5x Single Unders

– Line Hops

Home wod

6 rounds

100 singles

30 airsquats

I5 burpees