Saturday · 02.18.17

2017 REGIONAL ATHLETES

1. Running Endurance
3x (3x3:00 on, :45 rest) 
Rest 3:00 between sets

2. Barbell Conditioning
3x10 Squat Clean Thrusters (225/155#)
Rest 1:30 between sets

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

4. Conditioning
7-6-5-4-3-2-1:
DB Hang Squat Clean Thrusters (70/50#)
Ring MU

5. Burner Conditioning
5RFT:
5 Box Jumps (40/30")
50' Plate Push or Prowler Push - you choose the weight

2017 OPEN ATHLETES

1. Conditioning
AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)"

2. Stamina Conditioning
EMOMx12:
Odd: 15 Power Snatch (75/55#)
Even: 20 WallBalls (20/14#)

Ben Bergeron19 Comments
Friday · 02.17.17

2017 REGIONAL ATHLETES

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test 

3. Gymnastics Conditioning
8x3 Strict Deficit HSPU
3x8 Kipping Deficit HSPU
Rest 1:00 between all sets

4. Conditioning
For Time:
18 T2B
18 Over-the-Bar Burpees
18 Overhead Squats (135/95#)
15 T2B
15 Over-the-Bar Burpees
15 Overhead Squats (185/135#)
12 T2B
12 Over-the-Bar Burpees
12 Overhead Squats (205/145#)
9 T2B
9 Over-the-Bar Burpees
9 Overhead Squats (225/155#)
6 T2B
6 Over-the-Bar Burpees
6 Overhead Squats (245/165#)

5. Midline
3-4 Rounds, NOT For Time:
1:00 Bear Hug D-Ball Hold (150/100#)
:45 1-Arm Dumbbell Hold Overhead (100/70#) (:45 each arm)
:30 D-Ball Hold Below Knees (150/100#)
:15 L-Sit

2017 OPEN ATHLETES

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test 

3. Conditioning
27-21-15-9
T2B
Overhead Squats (135/95)
Over-the-Bar Burpees

4. Stamina Conditioning
EMOMx10:
6 Power Cleans (135/95#) + 6 HSPU

Ben Bergeron36 Comments
Wednesday · 02.15.17

2017 REGIONAL & OPEN ATHLETES

1. Clean & Jerk
60%/2+1
70%/2+1
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

2. Clean Pull
(95%/2)4

3. Back Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

4. Gymnastics Conditioning
5RFT:
8 Strict C2B
8 C2B
8 Bar MU
Rest 1:00 between rounds

5. Conditioning
75 Calorie Assault Bike
200 DU
2K Row
200 DU
75 Calorie Assault Bike

Ben Bergeron42 Comments
Tuesday · 02.14.17

🦁 #crossfit

A photo posted by Freyja Mist Ólafsdóttir (@freyjamist) on

2017 REGIONAL ATHLETES

1. Run Conditioning
3 sets of: 7x200m, :20 rest
Rest 1:00 between sets

2. Gymnastics Conditioning
4x18 Strict HSPU
Rest 1:00 between sets
 
3. Barbell Conditioning
AMRAP 3:  
3 Power Cleans (225/155#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:  
3 Power Cleans (245/175#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:  
3 Power Cleans (275/195#)
3 Front Squats
3 Push Jerks

4. Conditioning
4RFT:
15 Calorie Bike
15 Burpee Box Jump Overs (24/20")
*No touching the box

2017 OPEN ATHLETES

1. Row Conditioning
3 sets of: 7x200m, :20 rest
Rest 1:00 between sets

2. Gymnastics Conditioning
4x18 Kipping HSPU
Rest 1:00 between sets
 
3. Barbell Conditioning
AMRAP 3:  
3 Power Cleans (135/95#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:  
3 Power Cleans (175/125#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:  
3 Power Cleans (205/145#)
3 Front Squats
3 Push Jerks
 
4. Stamina Conditioning
4RFT:
21 OHS (95/65#)
12 Bar-Facing Burpees

Ben Bergeron28 Comments
Monday · 02.13.17

2017 REGIONAL ATHLETES

1. Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

2. Snatch Pull
(95%/2)4

3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

4. Gymnastics Conditioning
6 Rounds, NOT for time:
1:00 of easy Rowing
6 Ring Muscle-ups

5. Conditioning
42-30-18:
DB Thrusters (50/35#)
C2B Pull-ups
 
6. Midline
100 GHDSU
100 Hip Extensions

2017 OPEN ATHLETES

1. Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

2. Snatch Pull
(95%/2)4

3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

4. Gymnastics Conditioning
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups

5. Conditioning
21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row

Ben Bergeron35 Comments