CrossFit GonzStrong – CrossFit

Metcon (Weight)

Squat Clean & Jerk

5 Sets:

3 Squat Cleans

1 Push Jerk

Performed @ 70-75%

The rest is history (Time)

“The Rest Is History”


3 Rounds For Time (20 Minute Cap):

30 Bar-Facing Burpees

20 Hang Power Cleans 135 / 95 lb

100 Double Unders

*Rest 1 Minute Between Rounds
– Conditioning Category: High Threshold

– Bar-Facing Burpees: Reps should be completed in 2:00 or less.

– Hang Power Cleans: Reps should be completed in 1:30 or less.

– Double Unders: Reps should be completed in 2:00 or less.

– Score: Total time including rest.

– One minute of rest between rounds does not give us a ton of time to recover. With that being said, we should aim to be only slightly more aggressive with our pacing than usual.

– Find a steady pace on the burpees. 30 burpees is not a small number so let’s settle into a pace that keeps you moving at the same rate throughout each round.

– Let’s aim for 1-3 sets on the hang power cleans. If you know that the double unders that follow will be a challenge for you, let’s definitely take a break or 2 on the cleans to set ourselves up for success on the dubs.

– Take the double unders 25 reps at a time. Check in with yourself every 25 reps. If you feel you can keep going, hold on for another 25 reps. If you feel your heart rate getting too high, take a quick break and a big deep breath before getting back to work.

– Be sure to note your time after each round so you know when to start your next round.


– Reduce Reps

– Burpee To Target

– Regular Burpees


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– 2:00 of Practice

– 150 Single Unders

Metcon (No Measure)

Extra credit

Legless Rope Climbs

2-3 Sets:

5-7 Legless Rope Climbs (15ft.)

*Rest Up To 30s Between Reps

*Rest 1 Minute Between Sets

Clean High Pull


5 Sets of 5 @ Light Weights