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Wednesday, 10-7-2015

6
Oct

Wednesday, 10-7-2015

ATTN Weightlifting and Barbell Fans!
Registration will open shortly for our 4th annual Holiday Weightlifting Meet.  This event sold out very quickly in 2014 so ACF lifters please let Dylan or myself know if you would like to participate.
CLICK HERE FOR MORE INFO
 ACF-Holiday-Weightlifting-Stage-300x175

 
Workout of the Day
 
Bergeron Beep Test!EMOM as long as possible
7 Thrusters 75/55
7 pull-ups
7 burpees
 
 
*This one is a little more difficult than it looks (as usual per CF workouts!).  Scale as accordingly to make sure you get at least 6 rounds.  Suggestions: jumping pull-ups, lighter thrusters, and/or scale the reps (5-5-5 for example)
 
Benchmarks:
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 6-9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.
 
 
 
Then, post-WOD,  Ab Blaster 5000 is BACK!!
 
2 Rounds not for time:
25 Ab mat sit-ups
1:00 plank
25 Flutter Kicks
1:00 plank
25 v-ups
1:00 plank
 
 
Post your scores to the Whiteboard.
 
 
 

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