Saturday · 03.04.17

I got a fever, and the only prescription is more dumbbell. #crossfit

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2017 REGIONAL ATHLETES

1. Running
1600m; Rest 5:00
1200m; Rest 3:00
800m; Rest 2:00
400m; Rest 1:00
200m

2. Barbell Conditioning
5x6 Squat Clean Thrusters (225/155#)
Rest :30 between sets

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
5 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
"Zeus"
3RFT:
30 Wallballs (20/14#)
30 SDLHP (75/55#)
30 Box Jumps (20")
30 Push Press (75/55#)
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

5. Burner Conditioning
4 Rounds:
10 Cal Bike
12 Burpee Box Jumps
15m Heavy Prowler (you choose the weight)
Rest 1:30 between rounds

2017 OPEN ATHLETES

1. Power Snatch
55%/2
60%/2
(65%/3)3

2. Power Clean
55%/2
60%/2
(65%/3)3

3. Back Squat
(65%/3)3

4. Conditioning
EMOMx15
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row

Ben Bergeron7 Comments