CrossFit GonzStrong – CrossFit

Build to a heavy 5×4 (Weight)

Push press


– On 6.11.22 we did 5 sets of 5. Aim to beat your score today. Hit the clock icon to view scoring history.

– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Dirty work (AMRAP – Reps)

“Dirty Work”


60 Deadlifts

Max Calorie Bike ErgĀ  or row

Directly Into..


45 Hang Power Cleans

Max Calorie Bike Erg

Directly Into..


30 Shoulder to Overhead

Max Calorie Bike Erg

Barbell: 115 / 85 lb
– Conditioning Category: Grindy Threshold

– Deadlifts: Completed in 4:00 or less and in sets of 10 or more.

– Hang Power Cleans: Completed in 4:00 or less and in sets of 7 or more.

– Shoulder To Overhead: Completed in 4:00 or less and in sets of 5 or more.

– Score: Enter calories completed each AMRAP. Overall score will be the sum total.

– For all 3 barbell movements, let’s choose a break up strategy that will allow for quick breaks. Some athletes will be able to hold on for big sets while others may need to do smaller sets.

– Deadlift Set Options: 3 x 20, 4 x 15, or 6 x 10.

– Hang Power Clean Set Options: 3 x 15, 15-10-10-10, 5 x 9, or 8-8-8-7-7-7.

– Shoulder To Overhead Set Options: 3 x 10, 8-8-7-7, 5 x 6, or 6 x 5.

– Use the first 15-30s on the bike to allow the legs to recover a bit before picking up the pace.

– Since there is no rest between AMRAPS, hop off the bike with about 10 seconds left in the 6 minute window to prep for the next 6 minute AMRAP.

Metcon (No Measure)

Extra credit

Wallball Conditioning


400 Meter Ski Erg

Max Unbroken Wallballs 30 / 20 lb to 10/9ft.

Beast Accessory

3-4 Sets of 8-12 Reps:

A. Chest Supported Barbell Row On Bench

B. Barbell Overhead Walking Lunge (8-12 Reps Total)

C. GHD Back Extensions

*Repeat from 6.8.22

Handstand Walk

For Time:

300ft. Handstand Walk

Time Cap: 10 Minutes