Wednesday · 09.14.16

Think it. Act it. Become it. // @katrintanja #builtbybergeron #comptrain #crossfit #crossfitgames #comptrainmasters

A video posted by Ben Bergeron (@benbergeron) on

2017 REGIONAL ATHLETES

1.  Snatch
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%
 
2.  Snatch Pull
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest
 
3.  Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU

4.  Gymnastics Conditioning
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict Deficit HSPU - choose the biggest deficit possible
Min. 3: 3 Muscle ups with medball between legs - strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)

2017 OPEN ATHLETES

1.  Snatch
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%
 
2.  Snatch Pull
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest
 
3.  Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU

4.  Stamina Conditioning
EMOMx10
Odd:  2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even:  10 TTB

Ben Bergeron48 Comments