CrossFit Gonzo – CrossFit
Warm-up
Full Snatch Tech. Warm Up (No Measure)
3 Tall Muscle Snatch
1 Paused OHS
3 Power Muscle Snatch
1 Paused OHS
3 Low Hang Muscle Snatch
1 Paused OHS
3 Tall Power Snatch
1 Paused OHS
3 Power Position Power Snatch
1 Paused OHS
3 Low Hang Power Snatch
1 Paused OHS
3 Tall Snatch
3 Power Position Snatch
3 Low Hang Snatch
then:
Complex
4rds adding weight each time while subtracting one position
1 Tall Position Squat Snatch
1 Power Position Squat Snatch
1 Low Hang Position Squat Snatch
1 Floor Position Squat Snatch
Weightlifting
Power Snatch (Hit a 2RM)
Metcon
Metcon (Time)
EMOM for 10min
:30sec Hollow Hold
:30sec Max Plank KB Passes from R to L 26/18
then
50 thrusters for time 95/65 (5min Cap)