Monday · 05.15.17

Great training weekend, ready for the East. #crossfitgames #HWPO

A post shared by Mathew Fraser (@mathewfras) on

2017 WEEK 1 REGIONAL ATHLETES

1. Event 1
For Time, wearing a vest (20/14):
1200m Run
Then,
12 Rounds:
4 Strict HSPU
8 CTB Pull-ups
12 Squats 

Time Cap: 25 Minutes

2. Event 2
For Time: 
21-15-9:
DB Snatch (80/55)
Ring Dips

Time Cap: 6 Minutes

3. Conditioning
3 Rounds:
15/10 Cal Bike
10 Burpee Box Jump-Overs (30/24")
5 Bag Cleans (150/100)
Rest 3:00 between rounds

2017 WEEK 2 & 3 REGIONAL ATHLETES

1. Cleans
Bag Cleans: 3x8 (150/100) 
Rest 1:00 between sets

2. Gymnastics
Muscle-ups: 3x8

3. Front Squat
3x8 - You choose the weight

4. Event 1 Training
3 Rounds, wearing a vest (20/14):
500m Run
12 HSPU
18 C2B
36 Squats

2018 OPEN ATHLETES

1. Conditioning
3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU

2. Snatch (Mid-Thigh off Blocks or from Hang)
60%/4
65%/4
70%/4
(75%/3)3

3. Snatch Pull (Mid-Thigh off Blocks or from Hang)
80%/5
(85%/5)4

4. Back Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1