CrossFit GonzStrong – CrossFit

Build to a heavy OH squat (Weight)

Overhead Squat

For Total Load:

5 Sets of 4

Starting Over (AMRAP – Rounds and Reps)

“Starting Over”


15 Overhead Squats ( 95/65) (115 / 85 lb)

30 Dumbbell Hang Power Snatches* 50 / 35 lb (same for RX+)

60 Double Unders

*1 Dumbbell (Switch Arms Every 5 Reps)

*Score: Rounds + Reps
– Conditioning Category: Threshold

– Overhead Squats: Loading should not exceed 50% of 1RM overhead squat. Barbell taken from floor. Reps completed in 1:30 or less each round.

– Hang Power Snatches: Athletes should not need more than 1 break each round. This is 30 reps total. Reps completed in 1:30 or less each round.

– Double Unders: Reps completed in 1:30 or less each round.

– Aim for 1-2 sets on the overhead squats. Using a narrow grip (if you ┬áhave the mobility) can help in managing shoulder fatigue and is a little nicer on the wrists.

– Aim to 1-2 sets on the dumbbell. This is a good place to catch your breath.

– Relax the shoulders as much as possible on the double unders to prep for the overhead squats that follow each round. A lower jump can can also help you recover here.


– Reduce Loading

– Sub Single Dumbbell


– Reduce Loading

– Sub Empty Barbell

– Kettlebell Swings


– Reduce Reps

– 90s Time Cap

– 90 Single Unders

Metcon (No Measure)

Extra Credit

Parallette Handstand Push-ups

For Time:

45 Parallette Handstand Push-ups (8″/6″)

Time Cap: 9 Minutes

Midline Conditioning

For Time:

90 Toes to Bar

Every 2 Minutes [Starting at 0:00]:

6 Burpee Box Jump Overs (30″/24″)

Beast Accessory

3-4 Sets:

A. Banded Side Plank (60-90 Seconds)

B. 8-12 Single Leg GHD Hip Extensions (Each Leg)

C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 6.10.22