CrossFit GonzStrong – CrossFit

Metcon (Weight)

On the Minute x 14 (7 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats
Single barbell, loaded throughout at 72% (1RM Front sqt)

18 wheeler (AMRAP – Rounds and Reps)


13/10 Calorie Echo Bike or 18/15 Row 200m row or 8 burps +30 DUS

15 Wallballs (20/14)

12 DB Snatches (50/35)

9 Toes to Bar

-LIght and fast

-Aim is unbroken sets from sart to finish, with the bike (row, run) being the pacer

-Today is an excellent day to hone in on pacing Check in with ourselves at the halfway mark (9:00) so that we have some data points to reflect at when the workout is over


– Smaller sets that allow for constant movement and unbroken sets

-push transitions

-recover on the machine or run

Metcon (Weight)

Extra Credit

3 rounds

2 tempo snatch deadlifts

TEMPO: 5s concentric, 5s Eccentric

Round1 80% (of 1 rmx snatch)

Round2 85%

round 390%
Loaded with heavier weights, we’ll move through the bar path slowly and deliberately. This is strength work, getting stronger in these postions