Kicking off the week with the Bergeron Beep Test!

June 27, 2016

What better way to kick start the week than with some stregnth followed by the Bergeron Beep Test!?

 

Monday June 27, 2016

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)

 

Warm-up:

400m Run

10 Air Thrusters

10 Spiderman Lunges w/reach

10 HR Push-ups

15 Hollow Rocks

 

Strength:

 

Bench press:

10 reps at 65% of 1RM

3X10 at 75%

 

Clean pull from below knee:

3X5 at 85% of 1RM

 

WOD:

 

The Bergeron Beep Test has come again! Check out the leaderboard and GET ON IT!!

 

Bergeron Beep Test:

 

EMOM for as long as possible:

7 Thrusters 55/75

7 Pull ups

7 Burpees

 

Scaled version:

EMOM for as long as possible:

5 Thrusters 35/45

5 Ring Rows

5 Burpees

 

**Your score will be how many rounds + reps you complete.  However, you have 20 minutes to complete at least 7 rounds.  So if you can't finish the designated amount of reps in 1 minute after 2 minutes, you will stop, tell the coach your score, then continue with the workout (not for time) until you have completed 7 rounds.  Gotta get that working volume in!
 

 

Endurance WOD (6:30pm)

 

5 RFT:

100 Unders

20 Calorie Row

400m Run

100 Unders

 

**Rest 2 minutes after each round

 

 

On-Ramp/Open Gym (7:30pm)

 

 

 

 

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