3/15/20

CrossFit GonzStrong – CrossFit

Metcon (Time)

Snatch Complex

On the 1:30 x 5 Sets:

3-Position Power Snatch

3 Overhead Squats

Bi-weekly (AMRAP – Rounds and Reps)

“Bi-Weekly”

4 Rounds For Time:

10 Burpee Chest To Bar Pull-Ups

20 Hang Power Snatches 75 / 55 lb

200m run
Stimulus

– Conditioning Category: Threshold

– Burpee Chest To Bar Pull-Ups: Step-up or jump up is permitted on the burpee portion. From there, you can jump immediately into the chest to bar pull-up (no need to start with arms fully extended). Other options are to jump up and kip into your chest to bar pull-up or jump up and do a strict chest to bar pull-up. 1 burpee + 1 chest to bar pull-up = 1 rep.

– Looking for a load we feel confident we could complete 20+ hang power snatches unbroken when fresh.

– Looking for rounds to take somewhere between 4 and 5 minutes.

Movement Prep

Practice Round:

2 Burpee Chest To Bar Pull-Ups

4 Hang Power Snatches

6 Calorie Bike Erg

Modifications

BURPEE CHEST TO BAR PULL-UPS

– Burpee Chin Over Bar Pull-Ups

– Burpee To Target

30/21 CAL BIKE ERG

– 30/21 Cal Row

– 21/15 Cal Assault or Echo Bike

– 21/15 Cal Ski

– 21/15 Cal Air Run

– 200m Run