7/19/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Snatch

3-5 Heavy Singles

Metcon (AMRAP – Reps)

“Remain Calm”

AMRAP 10:

4 Rounds:

30 Air Squats

200 Meter Run

In Time Remaining:

Max Power Snatches (115 / 85 lb)
Stimulus

– Conditioning Category: Threshold

– The barbell should be a weight that we could cycle for 10+ reps when fresh.

– The air squats should take less than 1:00

– The runs should take less than 1:15

– We want to have at LEAST 1:00 on the barbell at the end. If you are still working on the first part at the 9:00 mark, stop where you are and get to work on the snatches.

– Score: Total Power Snatch Reps

Strategy

THE BIG TAKEAWAYS

1. Push the air squats. If we aren’t careful, these can get slow and lazy and add a second to each rep. With the volume of squats here, we need to stay disciplined.

2. Recover during the first 100m of the run, then push the second half when our legs have woken up from the squats.

3. We can cycle the snatches or hit quick singles. Our pace here will really depend on how much time you have when you get there. If you have 2 minutes or more, hit steady singles until the final minute where you can aim to increase your speed. If you have 1 minute, cycle the bar or hit quick singles in order to get as many snatches as possible before time runs out.

Modifications

AIR SQUAT

– Alternating Lunge

200 METER RUN

– 250m/200m Row

– 200/180m Ski

– 500/450m Bike

– 150m Air Runner

Metcon (No Measure)

Extra Credit

Odd-Object

3-4 Sets Not For Time:

25 GHD Sit-ups

100′ D-Ball Carry

Rest As Needed Between Sets