Wednesday · 11.02.16

Muscle Minion 🍌 #halloween #minion #snatch #crossfit #comptrain

A video posted by Taylor Flynn (@tbflynn) on

2017 REGIONALS ATHLETES

1.  Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

2.  Clean Pull
(90%/3)4

3.  Front Squat
(75%/4)5

4.  Barbell Conditioning
6 RFT:
3 Hang Squat Cleans (above knee) (205/145#) 
1 Push Press
3 Low Hang Squat Cleans (below knee)
1 Push Jerk
3 Squat Cleans
1 Split Jerk
*Rest 1:30 after each round

5.  Bike Conditioning
5 Rounds:
3 Min max cals
2 Min Rest

2017 OPEN ATHLETES

1.  Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

2.  Front Squat
(75%/4)5

3.  Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Ben Bergeron43 Comments