Crossfit Brent: Road to the Crossfit Games

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

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BBG: stuck with 70%
1) 77.5kg (170#)
2) 100kg (220#)

S:
1a) 95/100/105/105kg (231#) – heavy
1b) 90/80/90/80kg – 90kg didn’t feel right, kept backing it down to 80. Need work on this drill.
1c) 125/145/145/155# – slight shoulder pain but way tolerable!

C: Runs
1:12
1:09
1:15 + 25 jump/clap burpee penalty for time (49s)
1:15