CrossFit – Tue, Jan 3


CrossFit – Tue, Jan 3

CrossFit GonzStrong – CrossFit

Hang Power Clean one rep max (Weight)

Hang Power Clean

Build To A 1RM

Metcon (Weight)


On the 3:00 x 4 Sets:

1 Rep @ 88%

*Percentage Based Off 1RM Deadlift

Dominate (AMRAP – Rounds and Reps)



2 Ring Muscle-ups

4 Handstand Push-ups

8 Dumbbell Clean & Jerks 70 / 50 lb
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace while grinding through these movements.

– Ring Muscle-Ups: Completed in less than 1:00.

– HSPU: Can be kipping or strict. Completed in less than 1:00.

– Dumbbell C&J: Completed in less than 1:00. Athletes should use 1 dumbbell and alternate arms every rep.

Score: Total rounds + reps.

– The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.

– Aim for unbroken sets of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let’s say, 10 rounds, that’s just over 3 minutes of resting over the course of the whole workout!

– We’ll aim for unbroken sets of HSPU as well, however, 1 break if needed might be a good way to save the shoulders early on.

– Take your time on the clean and jerks. No need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.


– Reduce Reps

– Strict Banded RMU

– JumpingRMU

– Bar Muscle-Ups

– Chest To Bar

– Pull-Ups


– Reduce Reps

– Use Riser

– Double Dumbbell Push Presses

– Push-Ups

– Burpees


– Reduce Reps

– Reduce Loading

– Sub Barbell

Metcon (No Measure)


Echo Bike

For Total Completed Calories:

Minute 1: 3/2 Calorie Echo Bike

Minute 2: 6/4 Calorie Echo Bike

Add 3/2 Calories Each Round Until Failure

Back Accessory

5 Supersets For Quality:

10 Feet Elevated Ring Rows

20 Reverse Hypers

30 Banded Pull Aparts