CrossFit GonzStrong – CrossFit

Metcon (Weight)

Power Clean + Push Jerk

5 Sets:

1 Power Clean + 3 Push Jerks

All Sets Performed @ 75-80% of 1RM Clean & Jerk

Rest As Needed Between Sets.

Razors edge (Time)

“Razor’s Edge”


5 Rounds For Time: 20 min time cap

9 Clean &Jerks

30 Double Unders

9 Chest to Bar Pull-ups

30 Double Unders

Barbell: 95 / 65 lb RX+ 115/85
– Conditioning Category: Threshold

– Clean & Jerks: Loading should not exceed 50% of your 1RM clean and jerk. Reps should be able to be completed touch and go (1-2 sets) and take less than 1:00 to complete.

– Double Unders: Reps should be completed in less than 1:00.

– Chest To Bar: Reps should be able to be completed in 1-2 sets and take less than 1:00.

– Score: Total time it takes to complete the workout.

– Let’s use the double unders as a place to recover in this workout. Try to keep the shoulders relaxed and control the breath.

– See if you can hold onto the bar for unbroken sets of clean and jerks. Your cycle time does not need to be fast. Pause overhead or in the front rack if needed to catch the breath.

– See if you can stick to 2 sets (or 1) on the pull-ups. Breaks on the pull-up bar can be much quicker than breaks on the barbell so let’s break here from the start if we are feeling unsure about the barbell.

– Focus on being intentional during your transitions. Our breaks can get long between stations so try to have some urgency between stations.


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– 1:00 Time Cap

– 45 Single Unders


– Reduce Reps

– Banded

– Strict

– Regular Pull-Ups

– Alternating Dumbbell Plank Rows

Metcon (Checkmark)

Extra credit

2k Row Prep [

3 Rounds:

1,000 Meter Row

Rest 2 Minutes Between Rounds.