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
Snatch Complex (Weight)
5 sets..get heavy
3 Power Snatch
3 Overhead Squat
3 Snatch Balances
Metcon
Metcon (Time)
200 Double Unders for Time
Modification: 400 Singles for Time