Friday · 07.14.17

2018 REGIONAL ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3

2. Clean Pull
(100%/3)4

3. Front Squat
(78%/4)5

4. Gymnastics Conditioning
6 Strict Deficit HSPU
rest 1 min
5 Strict Deficit HSPU
rest :45
5 Strict Deficit HSPU
rest :30
4 Strict Deficit HSPU
rest :15
3 Strict Deficit HSPU
*doesn't have to be unbroken

5. Conditioning
Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…

6. Rowing Conditioning
6x40 calories
:15 rest

2018 OPEN ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3

2. Clean Pull
(100%/3)4

3. Front Squat
(78%/4)5

4. Conditioning
Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…

Wednesday · 07.12.17

Partner wod with @farrahtroy. We each did 6 rounds. #comptrainmasters #goprimal #crossfitgames2017 #gamesready

A post shared by Robert Ruano (@drbobruano) on

2018 REGIONAL ATHLETES

1. Power Clean
(75%/3)3
(80%/2)2

2. Power Jerk
(70%/3)5

3. Push Press
(77%/5)5

4. Gymnastics Conditioning
4 sets of: 
3 Weighted Strict C2B
3 Kipping C2B
3 Bar Muscle Ups
rest as needed between sets

*The goal is to complete the entire giant-set
without coming off the bar. Use dumbbell
between your legs and drop the weight after
three reps without coming off the bar. 

5. Conditioning
For Time: 
300 DU
2K Row
100 Wall Balls (30/20) 

6. Midline (Anterior) 
8 x :25 on / :15 off
Hollow Hold 

7. Midline (Posterior) 
3 x 200m Bag Walk (150/100) 
rest 1 minute between sets 

2018 OPEN ATHLETES

1. Power Clean
(75%/3)3
(80%/2)2

2. Power Jerk
(70%/3)5

3. Push Press
(77%/5)5

4. Conditioning
For Time: 
2k Row
150 Double Unders
10 Rounds of Cindy 

Tuesday · 07.11.17

2018 REGIONAL ATHLETES

1. Run Conditioning
3 sets of: (3x1:30 on True Form, :15 rest) 
rest 1 minute between sets

2. Gymnastics Conditioning
18 Strict HSPU
rest 1 min
15 Strict HSPU
rest :45
15 Strict HSPU
rest :30
12 Strict HSPU
rest :15  
9 Strict HSPU
*doesn't have to be unbroken

3. Barbell Conditioning
EMOMx8
Minutes 1-4: 4 Snatches (225/155)
Minutes 5-8: 6 Clean and Jerks (225/155)

4. Conditioning
AMRAP 5:
40/30 Calorie Assault Bike Buy-In
12 Deadlifts (225/155)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
30/22 Calorie Assault Bike Buy-In
9 Deadlifts (275/185)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20/15 Calorie Assault Bike Buy-In
6 Deadlifts (315/205)
6 Bar Facing Burpees

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOMx8
Minutes 1-4: 4 Snatches (185/135)
Minutes 5-8: 6 Clean and Jerks (185/135)

2. Conditioning
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Monday · 07.10.17

2018 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
(78%/6)5

4.  Gymnastics Conditioning
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

5. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Snatches (53/35)
Overhead Squats (95/65)

6.  Midline
2 super sets of:
40 GHD Sit-ups
40 Hip Extensions 

2018 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
(78%/6)5

4.  Gymnastics Conditioning
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

5. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Sunday · 07.09.17
Ben BergeronComment
Saturday · 07.08.17

Good things require hard work. #dailystoic @ryanholiday

A post shared by Ben Bergeron (@benbergeron) on

2018 REGIONAL ATHLETES

1. Run Conditioning
7-6-5-4-3-2
- half the rest between sets 

2. Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

3. Gymnastics Conditioning
5 Legless Rope Climbs
2 min rest
4 Legless Rope Climbs
1:30 rest
3 Legless Rope Climbs
1:00 rest
3 Legless Rope Climbs
:30 rest
2 Legless Rope Climbs

4. Conditioning
3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (135/95)

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
3 RFT:
40 Cal Row
20 TTB
10 Hang Power Snatches (115/80)