CrossFit GonzStrong – CrossFit

Metcon (3 Rounds for weight)

For Max Load:

Power Clean

Bench Press

Overhead Squat

[10 Minute Time Cap For Each Lift]
INTENTION: Athletes will get 10 minutes for each lift. This will be a 30 minute running clock so be intentional when transitioning from lift to lift. You do not have to use the entire 10 minute for each lift, transition whenever you are ready. The bar should begin empty at the start of the workout.

POWER CLEAN: From the floor. Must be caught above parallel.

BENCH PRESS: From a rack. Barbell must touch the torso in the bottom and elbows should lockout at the top.

OVERHEAD SQUAT: From a rack. Hips should travel below the knees in the bottom and fully open up at the top. Athletes can push press, push jerk, or split jerk from the back rack to get the bar overhead.

SCORE: Enter weights for each lift. The sum total will be the overall score. This is a benchmark workout that we will repeat around this time next year.

– Make your bigger jumps at the start, and your smaller jumps as you get closer to your heavy. If you miss a lift, either try again or go down a little in weight and try again.

– Have an idea as to where you want to end up and plan your jumps accordingly.

– Transition quickly from movement to movement in order to maximize your time for each lift.

Significant other (Time)

For Time:

20 Power Cleans

20 Bench Press

20 Overhead Squats

Performed @ 65% Of “Other Total” Numbers
INTENTION: Using 65% of the weights you lifted in “The Other Total,” you’ll complete 20 reps of each movement for time. You can use 2 barbells if you’d like…1 for the power cleans and overhead squats and 1 for the bench press. Athletes will be responsible for changing out their own weights if needed during the workout.

OVERHEAD SQUATS: These will be taken from the floor.

SCORE: Total Time.


– Hang Power Clean

– Sub Dumbbells


– Sub Dumbbells


– Front Squat

– Back Squat

– Sub A Single Dumbbell

Metcon (No Measure)

Extra credit

3 Sets:

1500 Meters at Moderate Pace

2 Minutes Rest

400 Meters at Fast Pace

100 Meters at Easy Pace

Rest 2 Minutes Between Sets.

Total Distance: 6,000 Meters