CrossFit GonzStrong – CrossFit

Metcon (Weight)

Power Clean

Build to Heavy Set of 3


1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3
– On 3.14.22 we built to a heavy set of 5. If you logged a score, click on the clock icon attached to the score bar to view your history.

– We can use our heavy 5 as a reference point for our heavy 3.

– Athletes must hold onto the bar for all 3 reps.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 3 and drop set weights.

Burnin rubber (Time)

Time cap: 15 minutes

*RX goal under 12mins

“Burnin’ Rubber”

For Time:

15 Hang Power Cleans

1.5 Bike

12 Hang Power Cleans

1.2 Meter Bike

9 Hang Power Cleans

.9Meter Bike

Barbell: 185 / 135 lb

*750m-600m-450m Row

– 600m-500m-400m Run
– Conditioning Category: Grindy Threshold

– Hang Power Cleans: Loading should not exceed 70% of your 1RM Power Clean. 15-12-9 reps completed in no more than 3 sets each.

– Bike: Athletes should be able to hold 800 cals per hour or faster in order to complete the meters as prescribed. If needed, scale to 1,200-900-600m.

– Score: Total Time.

– Aim for big sets on the barbell. Try pausing in the front rack if you need to catch your breath vs. dropping the bar. 1-3 sets is the goal.

– Use the first 10-30 second of each bike to allow the legs to come back a bit before ramping up the speed to your steady workout pace.



– Reduce Reps

– Reduce Loading

– Sub Dumbbells

1,500m-1,200m-900m BIKE ERG

– 1,500m-1,200m-900m Assault or Echo Bike

– 1,200m-900m-600m Bike (Reduced Meters)

– 750m-600m-450m Row

– 600m-500m-400m Ski or Run

Metcon (No Measure)

Extra credit

Gymnastics Conditioning

3 Rounds For Time:

18 Chest To Bar Pull-Ups

18 Toes to Bar

Time Cap: 12 Minutes

Odd Object Conditioning

On the 3:00 x 4 Sets:

400 Meter Run

Max Heavy Tire or Sled (Pig) Flips