21
Jun
7-on-7
CrossFit GonzStrong – CrossFit
ST: Metcon (No Measure)
Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Frontsqt:10-8-6-4-2
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Building
Metcon (AMRAP – Rounds and Reps)
Conditioning
“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
200m run
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
200m run
16 Toes to Bar
It is a heavy frint sqt