4/5/21
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Snatch Technique (A)
On The 2:00 x 5 Sets
2 Pausing Snatch Balances
2 Pausing Overhead Squats
*Pause 2s in the bottom of each squat.
Snatch Technique (B)
On The 2:00 x 5 Sets:
3-Postion Squat Snatch
Stimulus part A
– The focus of this technique piece is getting familiar with a solid overhead postion in the bottom of a squat.
– This is also meant to act as a primer for the next piece…the 3 position squat snatch.
– The barbell can be taken out of the rack for this piece
Percentages based off 1RM Snatch:
Set 1- 30%
Set 2- 35%
Sets 3-5- 40%
Part B
Stimulus
– Position 1: Pockets
– Postion 2: 1 Inch Above The Knees
– Postion 3: Floor
– Full complex is intended to be completed unbroken.
– Light weights across to ensure that the focus is moving really well, not on loading.
All sets performed at 30-40% of 1 RM Power Snatch
Metcon (Time)
“Over and Out”
For Time: time cap 15:00 mins
20 Power Snatches 95 / 65 lb
20 Lateral Barbell Burpees
20 Overhead Squats 95 / 65 lb
20 Lateral Barbell Burpees
20 Squat Snatches 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Looking for a load we feel confident we could cycle 20+ Squat Snatches unbroken when fresh.
– Score: Time
Strategy
THE BIG TAKEAWAYS
1. This workout is all about the barbell. Pace the burpees.
2. Aim to complete the power snatches in 2-4 sets.
3. Aim to complete the overhead squats in 1-3 sets.
4. Aim for 2-5 sets on the squat snatches.
5. Let’s be really smart on the power snatches. If we fry the grip early on, we’ll be in trouble by the time we get to the squat snatches. A quick break early on could mean one less set on the final 20 reps.
Modifications
POWER SNATCHES
– Single Dumbbell
– Double Dumbbell
– Kettlebell Swings
– Odd Object Ground To Overhead
– Power Cleans
LATERAL BARBELL BURPEES
– Regular Burpees
– Burpees To Target
– Burpees Over A Dumbbell
OVERHEAD SQUATS
– Single Dumbbell
– Single Kettlebell
– Front Squats
SQUAT SNATCHES
– Single Dumbbell
– Single Kettlebell
– Odd Object Squat Clean
– Squat Cleans