CrossFit GonzStrong – CrossFit

Metcon (Weight)

No Touch Deadlift

For Total Load:

5 Sets of 2
– On 7.11.22 we completed 5 sets of 3. Aim to beat your lifts this time around with sets of 2.

– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1 inch off the ground, then immediately come back up to a full stand. Repeat this for 2 reps total. The set is complete when you are back at the top after the 2nd rep.

– These are NOT RDL’s. The hips should still sink after the bar passes the knees.

– Athletes should aim to lift heavy weights across the 5 sets to maximize their scores.

– Score: Enter weights used for each set.

Metcon (AMRAP – Rounds and Reps)

“AMRAPPER’S Delight”


8 Toes to Bar

8 Deadlifts 165 / 115 lb

8 Bar-Facing Burpees
– Conditioning Category: Grindy Threshold

– Toes To Bar: Completed in less than 30s.

– Deadlifts: Loading should not exceed 70% or your 1RM deadlift. Reps should be completed in less than 30s.

– Bar-Facing Burpees: Reps completed in less than 1:00.

– Score: Rounds+Reps

– Aim to complete each round in roughly the same amount of time. We’ll do a timed practice round to see roughly how long each round should take.

– Aim for 1-2 sets on the toes to bar and deadlifts.

– Pace the burpees in a way that will allow you to stick to your sets on the other 2 movements.

– Keep your transitions smooth and seamless.


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– V-Ups

– Sit-Ups


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Burpees To Target

– Regular Burpees

– Dumbbell Facing Burpees

Metcon (No Measure)

Extra credit

Beast Accessory

3-4 Sets:

A. 8-12 Dumbbell Chest Fly

B. Reverse Hyperextension Hold (To Failure)

C. 8-12 Triceps Kickback

*Repeat from 7.16.22

Muscle-up Conditioning

AMRAP 1:30 x 10 Sets:

250/200 Meter Row

Max Muscle-ups

Rest 30 Seconds After Each Round

Sets 1, 3, 5, 7, & 9: Ring Muscle-ups

Sets 2, 4, 6, 8, & 10: Bar Muscle-ups