CrossFit – Mon, Jan 9


CrossFit – Mon, Jan 9

CrossFit GonzStrong – CrossFit

Build to a heavy split jerk (Weight)

Split Jerk

Build to Heavy Single

– Barbell can be taken from a rack or blocks.

– This will be retested later in this cycle.

– Score: Heaviest Split Jerk

Nast Girls V2 (Time)

“Nasty Girls V2”

3 Rounds For Time:

50 Single Leg Squats

7 Ring Muscle-ups

10 Hang Power Cleans 175 / 115 lb

Time Cap: 18 Minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Single Leg Squats: Alternate legs every rep. Reps should be completed in less than 3:00.

– Ring Muscle-Ups: Reps should be completed in 3 sets or less and in less than 2:00.

– Hang Power Cleans: Loading should not exceed 70% of your 1RM hang power clean. Reps should be completed in less than 1:30.

– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.

– Athletes should settle into a steady pace on the pistols. These are a challenging movement for many athletes so being deliberate and making sure to hit every rep is key here and less important than speed.

– If you can go unbroken on the muscle-ups. This will be a big separator. If that’s not in the card, 1-2 quick breaks works great. Be sure to control the rings on the way down so that you won’t have to fumble around trying to hop back up.

– Again, if you can go unbroken on the hang cleans, this will be another separator. Aim to hold on but 2 sets works great here too.

Remember that right after the cleans is the single leg squats where we can recover a bit.


– Reduce Reps

– Reverse Lunges

– Single Leg Squats Off A Box

– Pole Assisted Single Leg Squats


– Reduce Reps

– Banded Strict RMU

– Jumping RMU

– Bar MU

– Ring Dips

– Burpee Chest To Ring

– 12 Chest To Bar


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

Metcon (Checkmark)


Max BMUPS *score reps

Bike EchoIntervals

For Time Until 10,000 Meters:

2 Minutes On

1 Minute Off

Push/Pull Accessory

5 Rounds For Reps:

Minute 1: Max Unbroken Strict Pull-ups

Minute 2: Max Unbroken Dumbbell Bench Press

Minute 3: Rest

Dumbbells: 70 / 50 lb’s