CrossFit GonzStrong – CrossFit

Power clean 3 rep max (Weight)

Power Clean

Build to a 3 Rep Max

Metcon (Weight)

Overhead Squat

On the 2:30 x 6 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

*All Percentages Based Off 1RM Overhead Squat

Something or other (Time)

“Something Or Other”

For Time [10 Minute Cap]:

20 Power Cleans

20 Bench Press

20 Overhead Squats

Barbell: 185 / 125 lb
– Conditioning Category: Grind. Athletes will grind through these 3 barbell movements and are likely to be limited by muscle fatigue more than cardiovascular fatigue.

– Barbell Loading: Should not exceed 70% of your 1RM Bench or Overhead Squat. Reduce the loading if needed. Athletes can use multiple barbells or 1 barbell for all 3 movements.

– Workout Note: Barbell should be taken from the floor for the power cleans and overhead squat. The barbell should be taken from a rack for the overhead squat.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.

– The power cleans are likely going to be the easiest movement for athletes to grind through. Singles or small sets will work great here.

– The bench press is likely to hold up some athletes quite a bit. Going small sets right from the start is likely the most sustainable way to go here. Some options could be 3’s & 2’s, 4’s, 5’s, or 8-7-5. If you have the ability to go for bigger sets, let’s do it.

– The overhead squat is another movement the is likely to hold up some athletes quite a bit as well. We can aim for bigger sets than our bench press but we still may need more than just 2 sets here. Some options could be 8-7-5, 7-5-4-4, or 6-5-4-3-2.


– Reduce Loading

– Sub Dumbbells

Metcon (Checkmark)

Extra credit

Row + Gymnastics

5 Rounds For Time:


9 Bar Muscle-ups

60ft. Handstand Walk

Time Cap: 15 Minutes

Echo Bike Intervals


[2 Sets]

6 Rounds:

2 Minutes at Moderate Pace (85-95% FTP)

20 Seconds Rest

Rest 1 Minute Between Sets

REFER TO FTP ON 11/19/22