131230 ~ Beep Test....CrossFit Style!

ATTENTION!!!

As our preparations for the 2014 Open begin, it is important to test our baseline numbers in order to see how far we have come since the completion of our Bulgarian Cycle.  I am announcing these dates early so all member have enough time to check their schedules and reserve a time to come in and test.  It is important that as many members come in and test as possible.....if the class is full, please come in anyway and complete your lifts on these 2 days only:

Monday January 6th - Olympic Total

Thursday January 9th - CrossFit Total

Let's update those #'s on the wall......let's make PR our most used acronym in 2014!!

Strength/Skill:

10 min to find 3RM Backsquat

then..

EMOM x 6 min

 A) 3 Backsquat @ 80% Above

B) 6-10 Strict HSPU (Min 6...Max 10.  Unbroken if possible)

Conditioning:

A) "Bergeron Beep Test"

12 min Cap

EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

B) Elizabeth

21 -15- 9

Squat Cleans (135//95#)

Ring Dip

Cash Out:

3 x 1 min

Handstand Hold

"L" Sit (Accumulated Time)

4 comments (Add your own)

1. Ellhigo wrote:
Mejor Cialis O Viagra cialis 20mg price at walmart Amoxicillin Oral Suspension For Vets Does Kamagra Work Priligy Dapoxetina 30 Mg

Fri, June 1, 2018 @ 5:15 PM

2. FentyTer wrote:
walmart cialis 20mg
buy cheap cialis
list of cialis tablets
generic cialis

Sun, October 21, 2018 @ 9:42 AM

3. bedsselo wrote:
canadian cialis online
[url=http://cialischgftx.com]buy cheap cialis[/url]
taking without ed cialis pills
cialis online

Sun, October 21, 2018 @ 1:56 PM

4. Scoomsah wrote:
and poppers cialis 20mg
[url=http://cialisrxgn.com/#]buy generic cialis online[/url]
buy cheap generic cialis in online drugstore
generic cialis

Sun, October 21, 2018 @ 8:40 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.