Saturday · 11.19.16

#builtbybergeron and @crossoversymmetry helped some too #scapjacked

A photo posted by Crossover Symmetry (@crossoversymmetry) on

2017 REGIONAL ATHLETES

SESSION 1: Track

3 rounds of:
800m-600m-400m-200m
1 min rest between distances
3 min rest between rounds

SESSION 2: GYM

1.  Strength Conditioning
20 Thrusters (135/95#)
Rest 3 min
15 Thrusters (185/135#)
Rest 3 min
9 Thrusters (205/145#)

2.  Conditioning
4 RFT:
10 DB 1-Arm Snatches (70/50#) (5/arm)
200m Row
1 min rest between rounds

3.  Conditioning
3 RFT:
10 DB 1-Arm OHS (70/50#) (5/arm)
300m Row
1 min rest between rounds

4.  Conditioning
2 RFT:
10 DB 1-arm Squat Snatch (70/50#) (5/arm)
400m Row
1 min rest between rounds

2017 OPEN ATHLETES

1.  Conditioning
5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)
 
2.  Gymnastics Conditioning
5x12 Handstand Push ups
Rest as needed between sets

Ben Bergeron48 Comments