CrossFit GonzStrong – CrossFit

Metcon (Weight)

Bench Press

Part A – 3 Sets:

1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)

1 Tempo Bench Press (4s Down, Regular Up)

1 Bench Press

Rest 2:00 between sets.

Part B – 1 Set:

Max Reps Bench Press

– These are 3 consecutive reps. The first rep will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by another regualr press out of the bottom. The last rep is a regular bench with no tempo or pauses.

– The pause at the chest does NOT mean rest the barbell on your body. The barbell should be just barely touching your body during the pause.

– Feet should stay flat on the floor, butt should stay on the bench, and the elbows should be about 45 degrees off the body throughout each rep.

All percentages based on 5RM Bench Press:

Part A – 90% Across

Part B – Max Set at 70%

Metcon (AMRAP – Rounds and Reps)

“Handle With Care”


30 Double-Unders

15 Deadlifts

30 Double-Unders

15 Hang Power Cleans

30 Double-Unders

15 Push Jerks

Barbell – 115 / 85 lb

– Conditioning Category: Threshold

– Looking for a weight on the bar that we feel confident we could cycle for 15+ reps of all barbell movements unbroken when fresh.

– Aim is to finish about 3 rounds in the 15 minute window.

– Score: Rounds + Reps



1. Relax the grip and breathe on the double unders.

2. Aim for 2-3 sets on the deadlifts. Even though these are the easiest of the movements today, we don’t want big sets on the deads to cause us to break up the hang power cleans and push jerks more than necessary.

3. Aim for 2-3 sets on the hang power cleans. Even though breaking a few times may seem silly, we don’t want to have to break the push jerks up into more sets than necessary because our sets on the deads and hang power cleans were too large.

4. Let’s see if we can get the push jerks done in 2 sets. This is the movement to push for big sets on.

5. Be sure to place the rope nicely on the ground each time you complete a set. You don’t want to have to waste time untangling it before starting each set.



– 1.5x Single Unders

– Line Hops


– Double Dumbbell

– Single Dumbbell

– Odd Object


– Double Dumbbell

– Single Dumbbell

– Odd Object Ground To Shoulder


– Double Dumbbell

– Single Dumbbell

– Odd Object Shoulder To Overhead