CrossFit GonzStrong – CrossFit
Capacity Builder (AMRAP – Reps)
9 Power Snatches (135/95)
12 Power Cleans (135/95)
15 Push Jerks (135/95)
AMRAP Overhead Squats (135/95)
Todays Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.
The weight should be something that when fresh, you could complete the first three movements unbroken.
With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.
Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.
Kicking and Screaming (AMRAP – Reps)
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
We’ll alternate arms every 5 reps for this station
After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
This should be a load that you are capable of completing for 30+ reps unbroken when fresh “
Metcon (No Measure)
3 Rounds Not For Time:
1,000 Meter Row
25 Weighted AbMat Sit-ups
WEIGHTED ABMAT SIT-UPS