CrossFit GonzStrong – CrossFit

Metcon (Weight)


Build to Heavy Set of 3


1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

Donny (Time)



Deadlifts 225 / 155 lb


*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
– Conditioning Category: Threshold

– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.

– Burpees: Standard burpees.

– Score: Total time.

– Aim for big sets and quick breaks on the deadlifts.

– Pace the burpees in a way that will allow you to hold on for big deadlift sets.

– Focus on quick transitions.


– Reduce Reps/Loading

– Sub Dumbbells

Metcon (No Measure)

Extra credit

Ring Muscle-ups

AMRAP 2-2-2-3:

400/350 Meter Ski Erg

Max Ring Muscle-ups [Until 30 Reps]

Rest 1 Minute Between Sets.

Grip Conditioning

4 Rounds For Time:

1:00 Deadlift Hold 225 / 155 lb

250m Row

Run Intervals 7 [Optional]

12 Sets:

200m Fast

200m Easy

[No Rest Between Reps or Sets]