CrossFit GonzStrong – CrossFit

Metcon (Weight)

Squat Snatch

5 Sets:

3 Squat Snatches @ 65-70%

(All Sets Based on 1RM Snatch)

Then Snatch Pulls

3×5 at 90-95%

*enter your 3 heaviest squat snatches

Rundy (Time)


5 Rounds For Time:

400 Meter Run

15 Power Snatches 75 / 55 lb

15-12-9-6-3 Handstand Push-ups

– Conditioning Category: Pacer

– Today’s workout is meant to be a shoulder burner. We’ve snuck 75 power snatches (same volume as the Hero WOD “”Randy””) into a bit of a pacer. The only break we’ll get on the shoulders is the run.

– The 400’s should take less than 2:30.

– The power snatches should be a light weight that you can complete the 15 reps each round in no more than 2 sets. The snatches should be completed in under 1:30.

– The handstand push-ups are kipping. In order to complete the workout as prescribed, you should be able to complete 15+ unbroken handstand push-ups when fresh. You should not need more than 1 break on any round.

– Score: Time


1. Use the 400’s as a recovery for the shoulders and lungs.

2. Aim for 1-2 sets on the snatches. If you know the handstand push-ups could trip you up, plan to break once to give the shoulders a break. These reps do not need to be fast even though they are light. After shoulder fatigue, breathing heavy is likely going to be the next most common cause for missed reps on the handstand push-ups.

3. If you know you are going to need a break on the 15, 12, 9, and possibly 6, let’s plan on knowing when that break will be on each of these sets vs. making a game time decision. We want our break to be short so planning ahead of time can help you stay focused and get back on the wall more quickly.


400M RUN

– 500m Row

– 400m Ski

– 1000m Bike (Any)

– 300m Air Run


– Power Clean

– Single Dumbbell

– Double Dumbbell

– Kettlebell Swing

– Hang Power Snatch


– Use A Riser

– Handstand Shoulder Taps

– Push-Ups

– Push Presses

Metcon (No Measure)

Strict Ring Dips

1 Set For Reps:

Max Strict Ring Dips

Pausing Sotts Press

3 Sets:

5 Sotts Press @ Light Weights (3 Second Pause Overhead)

Bike: Long [OPTIONAL]


5 Minutes From Easy-Moderate Pace

[Main Sets]

5 Sets:

4 Minutes at Moderate Pace

2 Minutes at Easy Pace

[Cool Down]

5 Minutes at Easy Pace

Duration: 40 Minutes Straight