CrossFit – Wed, Jan 3


CrossFit – Wed, Jan 3

CrossFit GonzStrong – CrossFit

3 pos power clean + Jerk (Weight)

3 positions (floor, above the knee, midthigh)

3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk

3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk

3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk

3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk

3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk

I have class and you dont (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

14/11 Row

14 Deadlifts (185/125)

28 Crossovers (Or DUBs)

Target Rounds: 10+

• Minimum Rounds before Scaling: 6


• How to Pace: STEADY into GRIND! Let’s try to start and end with the same pace here. Keep each station smooth and consistent while using the time between stations as rest. Your grip is going to be under constant tension, so be smart and take calculated breaks to avoid burning out.

• How it should Feel: GASSY into CARDIO! Short reps with a lot of up and down will keep the heart rate elevated. It’s up to you to control it and keep your composure.


• Ski : Steady, moderate effort (70-75%) across. This almost turns into the active recovery, with the point of emphasis being rolling out the shoulders and relaxing the hands on the way up.

• Deadlift : weight is light (-40%) where all reps could be completed unbroken. But it might be smart to break into two quick sets to save the grip. Breathe and make sure you stand up all the way.

• Single Under Crossover : Depending on your skill, this could be the area where you get hung up. The goal should be 1-3 sets, so adjust if needed to avoid breaking every couple of reps.


(For Pregnant and Postpartum Women)

• Ski/Row —–> no modification needed unless another machine feels more comfortable

• Deadlifts —-> Elevated Sumo Deadlift or Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts

• Crossovers ——> Slow and Controlled Line Hops or Slow and Controlled Plate Hops

SCALING (AKA 40+ Masters Rx)

• The SCALING aim should allow for reps and sets to stay consistent across the entire 14:00.

• Scaling option to finish near the target score:

AMRAP 14 Minutes

11/9 Calorie Ski (OR Row)

11 Deadlifts (185/125) (OR 14 @ 155/105)

22 Crossovers (OR 22 Double Unders)

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Extra 1/3/23 (Checkmark)

8 rounds

1000m Bike Erg

200ft Farmers Carry (2×70/50)


8 rounds

500m Row (OR Ski)

150/120ft sled push (190/145)