CrossFit GonzStrong – CrossFit

Warm-up (No Measure)

Power Clean + Push Jerk

5 Sets:

3 Power Cleans + 1 Push Jerk

All Sets Performed @ 70-75% of 1RM Clean & Jerk 115LB – 124LB

Rest As Needed Between Sets.

Sweet Escape (Time)

40 min time cap

“The Sweet Escape”


For Time:

15 Unbroken Clean & Jerks

3.0/2.4 Bike or 1200m run

Rest 3 Minutes

12 Unbroken Clean &jerks

3.0/2.4 Bike or 1200m run

Rest 3 Minutes

9 Unbroken Clean & Jerks

3.0/2.4 Bike or 1200m run

[Every Break On Barbell]:

.5 or .4 Meter Penalty Bike   Or 400m run

Barbell: 135 / 95 lb. (165/115 lb)
– Conditioning Workout: Grindy Threshold

– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps must be completed unbroken each round. If you break, you’ll need to hop on the bike and complete a 500/400 meter penalty bike before finishing the rest of your barbell reps.

– Bike: Each bike should be completed in less than 7:30.

– Score: Total time including rest and any penalty bikes.

– The first priority here is to try and completed the clean and jerk reps unbroken. You can pause in the hang, the front rack, or overhead. If the barbell dead stops on the floor, you’ll be forced to complete a penalty bike. Let’s try our best to pause somewhere before we choose to break.

– Take the first minute on the bike to recover from the barbell. From there, let’s aim to pick up our speed.

– If you need to complete a penalty bike, be sure that the pace you choose will allow you to get back to the barbell and complete the rest of your reps unbroken.


– Reduce Loading

– Sub Dumbbells

3000/2400 METER BIKE ERG

– Same Distance on Any Bike

– 1500/1200m Row

– 1200/900m Ski

– 1200m Run

– 900m Air Run