5/28/21
CrossFit GonzStrong – CrossFit
Metcon (Weight)
Snatch Pulls
5 Sets:
1 Snatch Deadlift
2 Hang Snatch Pulls
:5s Pause at Hang (Knee Level)
1 Hang Snatch Pull
Rest as needed between sets.
Stimulus
Your calculated percentages
– Sets are intended to be completed unbroken.
All percentages based on 1RM Snatch:
Set 1 – 80%
Set 2 – 85%
Set 3+4+5 – 90%
Metcon (Weight)
Strict Press
4-2-4-2-4-2
Rest as needed between sets.
Stimulus
All percentages based on 5RM Strict Press:
4 Reps @ 80%
2 Reps @ 95%
4 Reps @ 80%
2 Reps @ 100%
4 Reps @ 80%
2 Reps @ 105%
Rest as needed between sets.
Metcon (Time)
“Mementoes”
For Time:
75/50 Calorie Assault Bike
50 Toes to Bar
25 Push Jerks (205 / 145 lb) (225/155)
Stimulus
– Conditioning Category: Threshold
– Purposefully working through bigger rep numbers on each of these 3 movements
– Choose a toes to bar number that you can clear in 4 minutes or less
– Choose a moderately heavy barbell weight that you can complete in no more than 5 sets
Strategy
THE BIG TAKEAWAYS
1. Find the maximum pace on the bike that still allows you to thrive through the gymnastics and weightlifting movements that follow
2. Break the toes to bar and jerks before you have to grind out or press out reps. Think short, aggressive sets.
Modifications
ASSAULT BIKE
– 75/50 Calorie Air Run
– 75/50 Calorie Echo Bike
– 75/50 Calorie Ski
– 90/70 Calorie Bike Erg
– 90/70 Calorie Row
– 1000 Meter Run