4/2/21
CrossFit GonzStrong – CrossFit
Metcon (Time)
“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs (30″/24″)
9 Power Snatch 115 / 85 lb
6 Bar Muscle-Ups
Stimulus
– Conditioning Category: Pacer
– This workout is going to test our grip and midline.
– Jump to a box that is slightly higher than usual.
– Looking for a weight we feel confident that we could cycle for 15+ unbroken snatches when fresh.
– If you cannot complete 6+ bar muscle-ups unbroken when fresh, let’s reduce the volume slightly.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. Steady pace on the box jump overs.
2. Singles or small sets on the snatches.
3. Shoot for bigger sets on the muscle-ups. This is the big focus point in this workout. If you are comfortable doing sets of 2 in a workout, let’s try for 3’s. Let’s push ourselves outside our comfort zone today.
Modifications
BOX JUMP OVERS
– Box Step Overs
– 24 Double Unders
– 12 Lateral Squat Jumps Over The Barbell
POWER SNATCH
– Double Dumbbell
– Single Dumbbell (14 Reps)
– Odd Object Ground To Overhead
– Kettlebell Swings
BAR MUSCLE-UPS
– 6 Burpee Chest To Bar
– 6 Banded Bar Muscle Ups
– 6 Jumping Bar Muscle Ups
– 9 Chest To Bar Pull-Ups
– 6 Renegade Rows
Metcon (Weight)
Snatch Technique
On the 2:00 x 5 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch