CrossFit GonzStrong – CrossFit
On the Minute x 10:
2 Box Squats
– All sets at 55% of 5RM Back Squat.
– This will be a back squat to a box.
– Set the box height at parallel.
– Input the weight you used across as your score.
Clean shave (Time)
10 Box Jump Overs (24″/20″)
10 Hang Squat Snatches 95 / 65 lb
– Conditioning Category: Threshold
– The weight on the barbell should be on the lighter side and something we feel confident we could cycle 15+ hang squat snatches unbroken when fresh.
– Score: Rounds + Reps
THE BIG TAKEAWAYS
1. Main focus is big sets on the barbell today.
2. Steady pace on the box jump overs. Stepping down is a great way to stay in control of your breathing and rhythm.
3. Shoot for 1-2 sets on the hang squat snatches.
4. Time 1 full round for your practice round. This will help you determine how many rounds you are likely going to complete over the course of the 10 minutes. This will also help with pacing.
BOX JUMP OVERS
– 30 Double Unders
– Squat Jumps
– 30 Line Hops
HANG SQUAT SNATCHES
– Single Dumbbell
– 6 KBS + 6 Goblet Squats
– Hang Power Snatches
– Hang Squat Cleans