Friday · 06.23.17

Morning session @crossfitwerk #KreWlove #comptrain #buildbybergeron #conditioning #rowforcal #bizeps

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2018 REGIONAL ATHLETES

1. Snatch Test
1RM

2. Clean & Jerk Test
1RM

3. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
5 Strict Deficit HSPU
Rest :45
4 Strict Deficit HSPU
Rest :30
3 Strict Deficit HSPU
Rest :15
2 Strict Deficit HSPU
*Doesn't have to be unbroken

4. Conditioning
5 RFT: 
8 DB Power Snatches (100/70) (4/side)
12 Burpee Box Jump Overs (24/20")

5. Midline (Anterior) 
Tabata: Hollow Hold

6. Midline (Posterior) 
400m D-Ball Carry (150/100) 

2017 OPEN ATHLETES

1. Snatch Test
1RM

2. Clean & Jerk Test
1RM

3. Conditioning
5 RFT: 
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")

Wednesday · 06.21.17

2018 REGIONAL ATHLETES

1. Power Clean
(65%/2)3

2. Clean Pull
(100%/3)3

3. Front Squat
(70%/2)3

4. Gymnastics Conditioning
5 Rounds:
15 C2B Pull-ups
Rest :30 between rounds

5. Conditioning
For Time: 
150 Wall Balls (30/20)
*EOTM: 5 Deadlifts (225/155)

6. Rowing Conditioning
12 Rounds:
20 Cal Row
Rest 1:00 between rounds

2017 OPEN ATHLETES

1. Power Clean
(65%/2)3

2. Clean Pull
(100%/3)3

3. Front Squat
(70%/2)3

4. Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

5. Rowing Conditioning
12 Rounds:
20 Cal Row
Rest 1:00 between rounds

Tuesday · 06.20.17

Follow the process, not the prize. - Do what needs to be done right now .. & do it very well. #BuiltByBergeron

A post shared by Katrín Tanja Davíðsdóttir (@katrintanja) on

2018 REGIONAL ATHLETES

1. Run Conditioning
3 Sets: 4x1:00 on True Form, :20 rest
Rest 1:00 between sets

2. Gymnastics Conditioning
18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15
6 Strict HSPU
*Doesn't have to be unbroken

3. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (205/145)
Minutes 4-6: 5 Clean & Jerks (205/145)

4. Conditioning
For Time: 
50/35 Calorie Schwinn (35/25 Assault)
800m Run
30 KB Swings (70/53)
20 Bar-Facing Burpees

2017 OPEN ATHLETES

1. Conditioning
For Time: 
50/35 Calorie Schwinn (35/25 Assault)
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

2. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)
Minutes 4-6: 5 Clean & Jerks (165/115)

Monday · 06.19.17

2018 REGIONAL ATHLETES

1. Power Snatch
(65%/2)3

2. Snatch Pull
(100%/3)3

3. Back Squat
(70%/3)3

4. Gymnastics Conditioning
Muscle-ups:
7 sets of 30% of max from last week
Rest :30 between sets

5. Conditioning
5 RFT:
60 DU
30 Calorie Row
15 OHS (135/95)
 
6. Midline
5 Super Sets:
18 GHDSU
18 Hip Extensions

2017 OPEN ATHLETES

1. Power Snatch
(65%/2)3

2. Snatch Pull
(100%/3)3

3. Back Squat
(70%/3)3

4. Gymnastics Conditioning
Muscle-ups:
7 sets of 30% of max from last week
Rest :30 between sets

5. Conditioning
AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)

Saturday · 06.17.17

2018 REGIONAL ATHLETES

1. Running Benchmark
5k Run
 
2. Gymnastics Benchmark
For Time:
10 Legless Rope Climbs
 
3. Barbell Benchmark
For Time:
30 Clean and Jerks (225/155)
 
4. Conditioning
For Time:
24 Cal Row
24 Box Jump Overs (24/20")
24 Power Snatch (75/55)
24 TTB
24 Power Snatch (75/55)
24 Box Jumps (24/20")
24 Cal Row

2018 OPEN ATHLETES

1. Barbell Benchmark
For Time:
30 Clean and Jerks (185/135)
 
2. Conditioning
For Time:
30 Cal Row
30 Box Jump Overs (24/20")
30 Power Snatch (75/55)
30 TTB
30 Power Snatch (75/55)
30 Box Jump Overs (24/20")
30 Cal Row