Crossfit Brent: Road to the Crossfit Games

BB Gymnastics

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one and perform each set EMOM…

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

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BBG:

1) 185x4/205/215/225# - Last set felt good

S:

1a) 245/265/276/285#

1b) 245/265/265/265#

1c) 155/155/165/165#

C:

Run complete:  Started to feel strain starting 7th run.  Had to back down the sprint just a bit.  Ran in 30 degree weather.