CrossFit – Wed, Mar 29


CrossFit – Wed, Mar 29

CrossFit GonzStrong – CrossFit

Jerk complex (Weight)

Jerk Complex

Build to Heavy Complex:

3 Push Press

2 Push Jerks

1 Split Jerk

Gwendnesday (Time)


For Time:

1,000/900 Meter Row


15-12-9 Clean & Jerks 135 / 95 lb*

30-24-18 Box Jump Overs (24″/20″)

*Every Break: 200 Meter Row

*Time Cap: 15 Minutes

– Conditioning Category: Threshold. Athlete should aim to move at their maximal sustainable pace.

– 1,000/900m Row: Should be completed in less than 5:00.

– Clean & Jerks: The clean and jerks must be completed unbroken. If you break, you’ll need to row 200m before getting back to work on the clean and jerks. Loading should not exceed 60% of your 1RM clean & jerk.

– 200m Row: Should be completed in less than 1:30. You will only complete this row if you break up the barbell (not after fully completed clean & jerks sets as well).

– Box Jump Overs: Rebounding is not permitted. Athletes do not need to fully stand on top of the box.

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

– The main focus of this workout is the barbell.

– Let’s pace the initial row in a way that will allow you to push the second portion of the workout.

– The goal of the clean and jerks is to perform them unbroken each round. Let’s pace the box jump overs based on how we are feeling on the barbell.

– If you end up breaking on the barbell, pace the row so that you can get right back to work on the clean and jerks that follow.

1000/900 METER ROW

– Reduce Distance

– 800/700m Ski

– 2000/1600m Bike

– 800m Run

– 600m Air Run


– Reduce Distance

– 150m Ski

– 400m Bike

– 150m Run

– 100m Air Run


– Reduce Loading

– Reduce Reps

– Sub Dumbbells


– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Squat Jumps

Extra 3/29/23 (Checkmark)


Active Recovery QFA Only

EMOM x 21-30 (7-10 Rounds):

Minute 1: Bike

Minute 2: Row

Minute 3: Shuttle Runs

Back Squat

On the Minute x 10:

2 Back Squats @ 65% of 1RM Back Squat

Pump Sesh

5 Rounds For Time:

2/1 Legless Rope Climbs (15ft.)

15 Dumbbell Bench Press 70 / 50 lb’s

90ft. Farmers Carry 70 / 50 lb’s

Rest 1 Minute Between Rounds.

Grunt Work

3 Rounds For Time:

30/24 Calorie Ski Erg

30 GHD Sit-ups

30 Alternating Single Leg Squats

Rest 3 Minutes Between Rounds.