3/8/21

7
Mar

3/8/21

CrossFit GonzStrong – CrossFit

All over again (Time)

“All Over Again”

3 Rounds for Time:

30 Overhead Squats 115 / 85 lb

25 Kipping Handstand Deficit Handstand Pushups (3″/2″)

20 Single Dumbbell Hang Clean and Jerks 70 / 50 lb

15 Bar Muscle-Ups
Strategy

THE BIG TAKEAWAYS

1. Best to break the Overhead Squats to keep us fresh for the handstand push-ups.

2. Relax our grip throughout whenever possible to save forearms.

3. Pace the first round to settle into the rest of the workout.

Modifications

OVERHEAD SQUATS

– Front Squats

– Goblet Squats

– Single DB/KB Overhead Squats

KIPPING HANDSTAND PUSH-UPS

– Use Riser

– Dual Dumbbell Push Press

– Box Handstand Push-Ups

– Standard Push-Ups

SINGLE DUMBBELL HANG CLEAN AND JERKS

– Kettlebell Swings

– Barbell Hang Clean and Jerks

BAR MUSCLE-UPS

– Ring Muscle-Ups

– Burpee Pull-Ups

– Renegade Rows

HOME GYM

AMRAP 15:

20 Single Dumbbell Goblet Squats (50/35)

20 Sit-ups

20 Singe Dumbbell Hang Clean and Jerks (50/35)

20 Sit-ups

Metcon (Weight)

Snatch

Your calculated percentages

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

All percentages based on 1RM Snatch:

Set 1 – 60%

Set 2 – 65%

Sets 3+4+5 – 70-80%
Stimulus

– Moderate loading on this complex.

– Reps do not need to be touch and go.

– We should strive for no misses at these loads throughout.