CrossFit GonzStrong – CrossFit

Loch Ness Monster (Time)

For time: 12 minute time cap

50 wall balls (20/14)

50 box jumps (24/20)

50 wall balls

*On the minute- 5 Deadlifts (225/155)

*WOD Starts with the deadlifts
1. the bait is to treat this like a sprint since we always have the deadlifts looking over our shoulders

2. Quick breaks on the wallball when needed

3. Aggressive transitions to the bar and back to the work

Metcon (Weight)

Barbell Cycling

Alternating OTM x 7:

Minute 1:

7 Hang Squat Cleans + 1 Push Jerk

Minute 2:

6 Hang Squat Cleans + 2 Push Jerks

Minute 3:

5 Hang Squat Cleans + 3 Push Jerks

Minute 4:

4 Hang Squat Cleans + 4 Push Jerks

Minute 5:

3 Hang Squat Cleans + 5 Push Jerks

Minute 6:

2 Hang Squat Cleans + 6 Push Jerks

Minute 7:

1 Hang Squat Clean + 7 Push Jerks
% based on 1RM Cln n Jerk

*weight is fixed throughout at 55% of our 1RM

*the set do not NEED to be unbroken but recognize that each set can take about half the allotted minute

*Expect the metabolic deman

Metcon (No Measure)

Extra Credit: Body Armor

3 Giant Sets:

9 Bulgarian Split Squats (left)

9 Bulgarian Split Squats (right)

Max Strict Ring Dips

Rest as needed between sets.
*Bulgarian Split squats: Elevate the back leg, and hold the dumbbells at the hang. Let’s build over the three rounds, but keep the set unbroken (9each side)

*Ring Dips are max effort set here, but let’s choose a “difficulty” to complete at least 5 unbroken reps

*Sub Bulgarian split squats


-box step ups

Ring dip subs

-bar dips

-deficit push ups

-banded ring dips