Crossfit Brent: Road to the Crossfit Games

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (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: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 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:
1) 80kg (176#)
2) 110kg (242#) – shoulder pain, power cleans agitated it. squat cleans don’t seem to have the same effect. *sigh* buggers

S:
1a) 100/105/110/110kg (242#)
1b) 90/90/95/95kg (209#) – these don’t feel right. need to drop weight and get advice on this movement.
1c) 70kg (154#)

C: Drove 800m from gym and ran it. Didn’t have time to drive to track and I hate treadmills.
3:07
3:11
3:10